What Are The Best Exercises For Targeting The Supraspinatus Muscles?
The supraspinatus muscle is a small, but integral part of the shoulder. It connects the scapula bone to the upper arm bone and assists with the movement of the shoulder joint.
The supraspinatus muscle is important for many daily activities such as reaching, lifting, and throwing. It is also commonly injured, especially for athletes and those who do repetitive overhead movements. In this post, we will discuss the different aspects of the supraspinatus muscle and how to keep it healthy and strong through exercises.
Details about the Supraspinatus Muscle
The supraspinatus muscle is one of four rotator cuff muscles that make up the shoulder. It runs along the top of the shoulder blade and inserts into the upper arm bone. Its primary function is to assist with the abduction or lifting of the arm away from the body.
The supraspinatus muscle is most commonly injured due to repetitive stress, such as from throwing a ball or swinging a racket. It can also be injured from a sudden trauma or fall, and can cause pain, weakness, and limited range of motion in the shoulder.
Tips for Keeping Supraspinatus Muscle Healthy
It is important to keep your supraspinatus muscle healthy to reduce the risk of injury. One way to accomplish this is by warming up before any shoulder intensive activities. This can include a series of slow, controlled arm circles, arm swings, and shoulder rolls to get the blood flowing to the shoulder.
Another way to keep the supraspinatus muscle healthy is by doing specific exercises that target the rotator cuff muscles. These exercises are especially important for athletes who use overhead movements or for those who have had previous shoulder injuries.
Exercises for the Supraspinatus Muscle
Here are some exercises that can help strengthen the supraspinatus muscle:
External Rotation with Cables
Stand with your side facing a cable machine, holding a cable with your arm bent at 90 degrees. Slowly rotate your arm away from your body, keeping your elbow close to your side. Repeat on the other side.
Shoulder Scaption
Lie on your back with your arms at a 45-degree angle to your torso, and your palms facing up. Slowly lift your arms up towards the ceiling until they are at a 90-degree angle, then lower them back down.
Wall Angel
Stand with your back against a wall, and your arms at a 90-degree angle, with your palms facing out. Slowly raise your arms up above your head, keeping them against the wall the entire time. Then slowly lower them back down to the starting position.
Upright Rows
Stand with your feet shoulder-width apart and hold a barbell with your hands shoulder-width apart. Lift the barbell towards your chin, keeping your elbows pointing out, then lower it down slowly.
FAQ about the Supraspinatus Muscle
Here are some commonly asked questions about the supraspinatus muscle:
What is the best way to prevent supraspinatus injuries?
The best way to prevent supraspinatus injuries is to warm up before any shoulder intensive activities, and to do specific exercises that target the rotator cuff muscles.
What are the symptoms of a supraspinatus injury?
Common symptoms of a supraspinatus injury include pain in the shoulder, weakness in the arm, and limited range of motion in the shoulder.
How long does it take for a supraspinatus injury to heal?
The healing time for a supraspinatus injury varies depending on the severity of the injury. Mild injuries may take a few weeks to heal, while more severe injuries may take several months and physical therapy to fully heal.
Can I still exercise with a supraspinatus injury?
It is important to consult with a medical professional before exercising with a supraspinatus injury. Depending on the severity of the injury, certain exercises may aggravate the injury and slow down the healing process.
Do I need surgery for a supraspinatus injury?
Surgery is usually not necessary for a supraspinatus injury, and can often be treated with rest, ice, physical therapy, and medication. However, in more severe cases, surgery may be required to fully heal the injury.
Conclusion
The supraspinatus muscle plays an important role in the movement and function of the shoulder joint. By keeping this muscle healthy and strong with specific exercises and warm-up techniques, you can reduce the risk of injury and maintain a healthy and active lifestyle. If you are experiencing any symptoms of a supraspinatus injury, it is important to consult with a medical professional to get a proper diagnosis and treatment plan.
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