As one of four rotator cuff shoulder muscles, the supraspinatus essentially directs shoulder abduction, or the ability of the upper arm to move away and to the side of the body. This muscle also assists in body stabilization and shoulder support. Frequently utilized in many different, dynamic motions, the supraspinatus is vulnerable to injuries such as tears and tendonitis. Performing appropriate supraspinatus stretching exercises prior to engaging in more intense physical activity minimizes the risk of damage to this rotator cuff muscle.
Two Basic Stretches
These two basic stretches effectively warm up the shoulder area and supraspinatus muscles. Assume a stance with feet about eight to 10 inches apart and put the backs of your hands on your hips, with palms facing out and fingers pointing to the back. Inhale deeply, then exhale and move your elbows forward enough to stretch the supraspinatus. Hold for about 20 seconds and repeat. Another exercise begins by standing and clasping your hands behind your back. Now raise an elbow up, then out and pull the other arm over the back. You should feel the muscle stretching comfortably. Again, hold the position for 20 seconds before switching arms.
Elbows Forward Stretch and Palm Raise
For the elbows forward stretch, put your hands on your hips and don't let them move while you perform the exercise. Move your elbows forward about one foot. Hold that position for half a minute, feeling the muscle stretching in the shoulder. Resume the beginning position and repeat the motion five times. The palm raise life requires that you sit in a chair, letting your arms hang down, with palms facing out. Raise your palms until they reach shoulder height and hold for several seconds. Complete this stretch 10 times to effectively stretch the supraspinatus muscle.
Doorjamb Stretch
While standing in front of a doorjamb, bend your elbows, and put your hands and forearms against the doorjamb. Your hands should be level with your shoulders. Lean forward until you feel pressure in your shoulder and upper arms. Hold for five seconds, lean back and repeat. You can also grasp the top of the doorway to stretch your shoulder muscles, using both arms or only one. However, be careful with this kind of stretch that you don't let yourself "hang" rather than stretch.
Wall Angels and Bend-over Windmills
Place your body about six inches away from a wall. Put your head, butt and shoulder blades against the wall by leaning back, keeping arms at your sides. Now, bend your arms at a 90-degree angle and begin raising them up the wall. Once they are over your head, lower them until your upper arms are parallel with the ground. Repeat 10 times. With the bend-over windmill stretch, you begin by bending over at your waist and letting your arms hang above the floor. Start moving an arm counterclockwise and continue for one minute until changing direction and continuing the exercise for another full minute. Then repeat these motions using the other arm.
References
- Migraine Headaches Solution: The Supraspinatus Tendon Tear Treatment Exercises Tips and Guide
- "Anatomy & Physiology"; Elaine N. Marieb; 2005
- Sportsinjuryclinic.net: Supraspinatus Stretch
- RightHealth: Supraspinatus
- Body Results; Rotator Cuff Strengthening Exercises; C.W. Schurman, M.S., CSCS; January 2004
