Hi! Could you please tell me the most effective way I could strengthen the supraspinatus? One of my client's chiropractor recommended it be done. Thank You!
The supraspinatus muscle is included in a muscle group often referred to as the ‘rotator cuff’. This muscle functions to provide dynamic stability to the shoulder. Concentrically the supraspinatus functions to initiate shoulder (humeral) abduction. It is important to understand that this muscle works synergistically with the other muscles of the rotator cuff (infraspinatus, teres minor and supscapularis), pectoralis major, pectoralis minor, latissimus dorsi, teres major, deltoid, and trapezius. Any time the shoulder moves through its multiple ranges of motion all of these muscles are active. If a muscle within that synergy is weak, predictable patterns of dysfunction often arise – shoulder pain, neck pain, back pain, elbow pain. A comprehensive program that focuses on dynamic shoulder stabilization is the preferred method to increasing strength to the supraspinatus (due to is wide spectrum of function in the shoulder complex).
NOTE: Only perform the following suggestions within the client’s limit of proper control in a pain-free environment. If the client complains of pain, these exercises should be discontinued and the client referred to a healthcare professional trained to evaluate and treat upper extremity pain.
- Shoulder Internal Rotation
- Shoulder External Rotation
- Shoulder Scaption
- Ball Prone Cobra
- Ball Prone Row
- Ball Prone Horizontal Abduction
- Ball Prone External Rotation
- Push Ups
- Wall Pectoral (Chest) Stretch
- Ball Latissimus Dorsi Stretch
- Self Myofascial Release: Rhomboids
- Self Myofascial Release: Latissimus
These exercises are available in the Exercise Library. Remember to first focus on the stabilization aspect of training, prior to developing strength or power in the prime movers. Whenever possible integrate the shoulder isolation with nervous system activation of core and balance training to insure lasting improvements.