The supraspinatus is one of the four muscles of the rotator cuff in the shoulder. It sits on the top of the shoulder blade and inserts into the top of the humerus bone in your upper arm. The supraspinatus muscle controls shoulder abduction and stabilization. Because the supraspinatus is a key stabilizer for the shoulder, it is the most vulnerable rotator cuff muscle and the most likely to incur injury. An injury to the supraspinatus can be painful and debilitating, depending on its severity. Physical therapy may be required before the person can return to everyday physical activity. Always consult your physician before beginning any exercise treatment.
Rest and Ice
In the acute stage that immediately follows a rotator cuff injury, it is important to temporarily immobilize your shoulder joint. This may involve wearing a sling or sitting in a chair with your arm bent and in your lap. It is also important to ice the top and back of the shoulder. Ice helps control swelling and provides temporary pain relief. Ice often throughout the day for about 20 minutes at a time. This phase may last five to seven days, depending on the severity of the injury, and is often considered the first step to recovery.
Massage and Range of Motion Exercise
As the supraspinatus begins to heal, deep tissue massage may be necessary to help remove dead tissue that has accumulated around the muscle and to reduce lingering swelling. You may also begin some light range of motion exercises, such as scaption and external rotation. There are two kinds of range of motion exercises, passive and active. In passive range of motion for the supraspinatus, you lie still while a physical therapist moves your shoulder through the muscle's range of motion. In active range of motion, you move the supraspinatus by yourself.
Strengthening Exercises
Once your supraspinatus has healed to the point you can complete active range of motion exercises, you may begin performing exercises to strengthen the muscle. After injury, your supraspinatus and the surrounding muscles undergo atrophy, or the loss of size and strength, due to inactivity. To reverse this effect, a physical therapist may direct you through a series of exercises with light resistance from a machine, dumbbell or resistance band to isolate and build strength in the supraspinatus and the supporting muscles. These exercises may include lateral raises, front raises, internal rotations and external rotations.
Return to Normal Activity
Once you have regained strength in your supraspinatus muscle, you can return to normal activity. However, your physical therapist may recommend you continue with your strengthening exercises on a daily basis for several months after you have fully recovered. This will ensure the supraspinatus remains strong and will guard against the likelihood of re-injury.
References
- "Therapeutic Exercise: Foundations and Techniques, 5th edition"; Carolyn Kisner and Lynn Colby; 2007
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
