Your supraspinatus is a muscle in your shoulder that forms part of a structure called the rotator cuff. This structure is responsible for keeping your upper arm bone, or humerus, in its socket, as well as connecting your humerus to your shoulder blade. If you tear your supraspinatus or other parts of your rotator cuff, your doctor may recommend exercises called shoulder shrugs as part of your recovery plan.
Supraspinatus Tears
In addition to your supraspinatus muscle and tendon, your rotator cuff is formed from your infraspinatus, teres minor and subscapularis muscles, as well as their associated tendons. These structures get their name because they form a "cuff" over the top end of your humerus. You can develop a rotator cuff tear from sudden physical trauma or through degenerative changes that occur over an extended period of time. When tears occur, they most frequently appear in your supraspinatus.
Shoulder Shrugs
To perform a shoulder shrug, stand or sit with your arms at your side and your feet spread to the same width as your shoulders. Next, raise your shoulders up toward your ears in a common shrugging motion and tighten the muscles in the middle of your back. Important components of this movement include exhaling as you raise your shoulders, inhaling as you lower your shoulders, flexing your knees slightly, tucking in your chin, lifting your ribcage and keeping your elbows as straight as possible. If you need or want to, you can increase the difficulty of a shoulder shrug by holding weights in your hands as you perform the shrugging motion.
Post-surgical Rehabilitation
If you undergo surgery to repair a torn supraspinatus or other muscles in your rotator cuff, your doctor may recommend that you perform shoulder shrugs during the first six weeks of your post-surgical rehabilitation, according to Massachusetts General Hospital Orthopaedics. Performance of this exercise allows you to start stretching and moving your repaired muscle without lifting your arms or placing any other undue strain on your shoulder. Additional exercises used for this purpose include scapular retractions, ball squeezes and pendulum exercises. You will typically need to perform shoulder shrugs or one of these other exercises four to five times every day during this phase of your recovery.
Considerations
You will likely require surgery to repair a torn rotator cuff if your tear causes you a great deal of pain, you experience weakness or limited motion in your shoulder, have a tear that's larger than 3 cm or have had a tear for longer than six months to a year. In some cases, doctors delay surgery to see if nonsurgical methods help heal the injury. In addition to anti-inflammatory medications, rest and use of a sling, nonsurgical treatment may also include some form of physical therapy or exercises to strengthen your shoulder joint. Consult your doctor if you have further questions regarding supraspinatus tears and/or shoulder shrugs.
References
- American Academy of Orthopaedic Surgeons: Rotator Cuff Tears and Treatment Options; August 2007
- American Academy of Orthopaedic Surgeons: Rotator Cuff Tears; October 2007
- Massachusetts General Hospital Orthopaedics: Shoulder; Torn Rotator Cuff
- Elder Gym: Shoulder Shrug Exercises for Seniors and the Elderly; Doug Schrift, PT; 2010
- Utah Department of Health - Check Your Health: Shoulder Shrugs
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