The supraspinatus is a one of the rotator cuff muscles of the shoulder. This muscle raises your arms up and outward. Supraspinatus injuries are the most common of rotator cuff injuries. If you feel a sharp pain in the top of the shoulder during exercise, or pain when you lift your arm outward or upward, or if your arm is weak when raised, you might have torn your supraspinatus tendon.
Bent-arm Supraspinatus Stretch
The bent-arm supraspinatus stretch targets the rotator muscle and tendon. Stretching exercises are part of rehabilitation for torn supraspinatus tendons. Bend your left arm and place the back of your hand against your lower back. Grab the left elbow with your right hand and pull the arm forward. Hold for 10 to 20 seconds and repeat three times. Switch arms.
Front of the Shoulder in a Doorway Stretch
Stand in a doorway to perform the stretch. Reach up and grab the top of the door frame. You can also use a horizontal bar or rail. Then, step forward until you feel a stretch in the front of the shoulder. Perform the stretch for 10 to 20 seconds. Do three repetitions. Do the other side, too.
Shoulder Press
The shoulder press is a strengthening exercise for rehabilitating a torn supraspinatus. The supraspinatus assists in raising the arm upward, which is the main motion for the shoulder press. The deltoid muscles of the shoulder also work during this exercise. To perform a shoulder press, grab a pair of dumbbells and sit on an incline bench. Press your arms toward the ceiling. Then, bend your arms to lower your elbows into your sides and the dumbbells to shoulder level. Gradually work up to three sets of 30 repetitions.
Dumbbell Front Lateral Raise
The dumbbell front lateral raise targets the supraspinatus to strengthen the muscle and tendon. You exercise one arm at a time. To begin, hold a dumbbell in your right hand and rotate your hand so that your thumb faces the floor. Hold your arm straight with the dumbbell against your right thigh. Lift your arm upward toward the ceiling. Raise your arm to the 1 or 2 o'clock position if you were standing on a clock. Work up to three sets of 30 reps with both arms. The weight you use must be light enough to perform all the reps without resting during a set.
