Strengthening the supraspinatus muscle: Top five exercises
The supraspinatus muscle is a key component in maintaining the stability and mobility of the shoulder joint. Hence, strengthening this muscle is vital for athletes, those rehabilitating from shoulder injuries, and anyone aiming for optimal shoulder health. This article provides a list of five highly effective exercises specifically targeting the supraspinatus muscle, ensuring improved shoulder health and functionality.
Doorway stretch for flexibility
Flexibility in the shoulder muscles is crucial for avoiding injuries and maintaining a full range of motion. The doorway stretch is a great exercise to improve flexibility in the supraspinatus muscle. Stand in a doorway with your arms resting on the door frame at a 90-degree angle. Gently step forward until you feel a stretch in your shoulders. Hold this stretch for 15 to 30 seconds. Repeat three times.
External rotation with resistance band
Performing external rotation exercises with a resistance band can greatly strengthen the supraspinatus muscle. Anchor a resistance band to a stable object at elbow height. Grasp the other end with your arm at your side and elbow bent at 90 degrees. Rotate your forearm away from your body without moving your elbow, then slowly return to start position. Complete three sets of 10 repetitions on each arm.
Arm raises with dumbbells
Arm raises specifically target the supraspinatus by isolating the shoulder abduction movement. Stand with your feet shoulder-width apart, holding a light dumbbell in each hand. With your arms straight, raise them to the side until they reach shoulder level. Then, slowly lower them back down. Performing three sets of 10 repetitions will yield the best results.
Prone horizontal abduction exercise
This exercise specifically targets the supraspinatus, but also works the rest of the rotator cuff. Lie prone (face down) with one arm extended toward the floor holding a light dumbbell. Raise your arm to the side until it is level with your body, keeping your elbow straight. Lower it with control. Perform three sets of 10 repetitions on each side.
Wall push-ups for shoulder stability
Wall push-ups: They target your shoulders without putting too much strain on them. Perfect for beginners or those recovering from an injury. Stand facing a wall with your hands wider than your shoulders. Bend your elbows to lower yourself toward the wall, then push yourself back. Do three sets of 12.
