As two of four rotator cuff muscles -- the other being the teres minor and subscapularis -- the supraspinatus and infraspinatus muscles activate the upper arm, specifically the lateral rotation of the humerus bone that lies in the shoulder socket. These muscles also enhance the range of shoulder movement and strength and are frequently implicated in injuries involving throwing and overhead motions. Rotator cuff muscles are essential in virtually all shoulder movements. Injuries to these muscles can severely limit shoulder function and flexibility.
Stretching
A simple stretching exercise for the infraspinatus involves pulling one of your arms across your chest with the other arm for 10 seconds. You can strenthen the muscle by doing a reverse fly -- abducting your arms horizontally while leaning over from a standing position. To stretch the supraspinatus, pull one of your arms across your neck, making sure it is in an upward, angled position. Next, abduct your arms to shoulder level -- a lateral raise -- from your hips to provide additional strengthening for the supraspinatus.
Rear Fly
While holding a light-weight dumbbell in each hand, lay stomach-down on a weight bench and let your arms hang over the sides with your palms facing inward. Slightly bend your elbows and raise your arms until they are almost parallel with the floor. Keep your arms in the bent position while doing this. Hold for eight to 10 seconds before lowering the dumbbells into the starting position.
High Rows
Wrap a resistance band around a sturdy pole, grasp one end in each hand, and move the band until it is level with your chest. Step away from the pole until you feel tension. Pull your arms backward while bending your elbows at a 90-degree angle. Hold this position before returning to the starting position. You can perform high rows while sitting down, as well.
External Rotation
While lying on your side, prop your head with one hand while holding a lightweight dumbbell with your other hand. Allow your upper arm to lie on your side and leave it in this position. Bend your elbow into a 90-degree angle and let your forearm rest on your stomach. Slowly lift the dumbbell using shoulder rotation until your forearm is a little higher than parallel with the ground. Hold this position for eight to 10 seconds before returning to the starting position.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- ExRx.Net: Infraspinatus
- ExRx.Net: Supraspinatus
- SportsInjuryClinic: Supraspinatus Stretch
- ExRx.Net: Lever Seated Reverse Fly (Parallel Grip)
- American Council On Exercise: Seated High Back Row
- Sports Fitness Advisor: Forearms And Rotator Cuff Exercises
