Best Exercises For Your Supraspinatus

Did your physiotherapist diagnose you with a supraspinatus muscle strain?

Want to know the best way to strengthen your supraspinatus muscle?

The supraspinatus is one of the four rotator cuff muscles.[1] The supraspinatus’ job is to stabilize the glenohumeral joint. When the supraspinatus isn’t working properly you become prone to impingement of the shoulder. If you have rotator cuff pain click 7 most important exercises for rotator cuff pain

Research from Medicine & Science in Sports & Exercise showed that the supraspinatus was activated selectively with less activation of other muscles when the shoulder is in external rotation.[2] All the exercises below activated the supraspinatus equally.

If you have a winging scapula see this article.

Supraspinatus Exercises

1 Full can (external rotation)

2. Empty Can

3. Prone Elevation (external rotation)

Lying face down with your arm out at a 45-degree angle to you with your thumbs up. This can be an isometric exercise in which you simply hold the weight or you can make it more dynamic by going up and down. Do 3 sets of 10.

4. Standing External Rotation

Standing with your elbow at waist height bent at 90 degrees like the picture. Externally rotate your hand outwards using your elbow as the pivot point like a door hinge. Do 3 sets of 10.

5. Prone External Rotation

Lying face down with your arm by your side with your elbow bent. Hold the weight with your palm down. This can be an isometric exercise in which you simply hold the weight or you can make it more dynamic by going up and down. Do 3 sets of 10.

Photo Credits

1. Cover Photo by Scott Webb on Unsplash
2. Full can. Research Reviews Database. Boettcher CE, Ginn KA, & Cathers I. Which is the Optimal Exercise to Strengthen the Supraspinatus? Medicine & Science in Sports & Exercise 2009; 41(11): 1979-1983.
3. Empty can. Research Reviews Database. Boettcher CE, Ginn KA, & Cathers I. Which is the Optimal Exercise to Strengthen the Supraspinatus? Medicine & Science in Sports & Exercise 2009; 41(11): 1979-1983.
4. Prone Elevation. Research Reviews Database. Boettcher CE, Ginn KA, & Cathers I. Which is the Optimal Exercise to Strengthen the Supraspinatus? Medicine & Science in Sports & Exercise 2009; 41(11): 1979-1983.
5. Standing External Rotation. Research Reviews Database. Boettcher CE, Ginn KA, & Cathers I. Which is the Optimal Exercise to Strengthen the Supraspinatus? Medicine & Science in Sports & Exercise 2009; 41(11): 1979-1983.
6. Prone External Rotation. Research Reviews Database. Boettcher CE, Ginn KA, & Cathers I. Which is the Optimal Exercise to Strengthen the Supraspinatus? Medicine & Science in Sports & Exercise 2009; 41(11): 1979-1983.

Research

1. Holtby R, Razmjou H. Validity of the supraspinatus test as a single clinical test in diagnosing patients with rotator cuff pathology. J Orthop Sports Phys Ther. 2004;34(4):194–200.
2. Boettcher CE, Ginn KA, & Cathers I. Which is the Optimal Exercise to Strengthen the Supraspinatus? Medicine & Science in Sports & Exercise 2009; 41(11): 1979-1983.