The rotator cuff is a series of four small muscles that control shoulder movement. The supraspinatus is one of those muscles and is located just above your scapula. It helps provide significant stability to the area. By doing the proper stretches, you can improve your shoulder's range of motion.
Elbows Forward
Stand up straight with your legs about 12 inches apart and place your hands on your hips. Keep your hands in place and don't allow them to move. Rotate your elbows forward about 12 to 14 inches and hold that stretch for about 20 seconds. Return to the starting position. Do this four or five more times to strengthen your supraspinatus.
Palm Raise Lift
Sit in a chair with your arms hanging down at your sides. Rotate your arms so your palms are facing out. Lift your palms until they are about even with the height of your shoulders while still in a sitting position. Hold this for a count of three. Do this 10 times, take a 30-second break and repeat the stretch.
Door Jamb Stretch
You can do this exercise in front of a wall, but it is best to do it while standing in front of the door jamb. Bend your elbows and place your forearms and hands on the door jamb. Your hands should be at shoulder height. With your feet firmly in place, lean forward so you feel slight pressure on your upper arms and shoulder. Hold this for about three seconds. Return to the starting position. Do this 10 times, take a 30-second break and repeat the stretch 10 more times.
Behind the Back Hand Clasp
Stand straight up in the middle of the room. Place your hands behind your back and clasp them. Take a firm grip and raise your hands until they are at mid-back level. Hold this stretch for three seconds. Return to the starting position. Do this 10 times, take a 30-second break and then repeat the stretch 10 more times.
