The Definition of Supraspinatus

The supraspinatus--along with the infraspinatus, teres minor and the subscapularus--make up the rotator cuff in the shoulder. This group of muscles is essential in maintaining proper stability of the glenohumeral joint in the shoulder. The supraspinatus is an often injured muscle that must be worked properly to maintain a healthy shoulder joint.

  1. Location

    • The origin on the supraspinatus is within the supraspinus fossa, a small depression superior to the spine of the scapula. It parallels the top of the scapular spine and inserts into the top of the greater tubercle of the humorous. The supraspinatus is a small deep muscle that lies beneath the trapezius and deltoid muscles.

    Movement

    • The supraspinatus is a synergist to the deltoid muscle. As a synergist, it assists the deltoid in abducting (moving away laterally from the body) the arm during the first 30 degrees of motion. In addition, research has shown that the supraspinatus will also assist the deltoid during prolonged exertion through a full range of motion.

    Injury

    • The shoulder joint is can be injured in two ways, either extrinsic or intrinsic.

      An extrinsic injury being one that is caused by an external force. These can be either jarring or over extending the joint causing damage. A second extrinsic injury can be caused by a repetitive motion such as throwing or lifting without giving the shoulder proper rest. This causes swelling of the tendon in the shoulder causing shoulder impingement.

      An intrinsic injury is one that is caused by an internal force like muscle imbalance or tightness. The tightness and imbalance, particularly within the prime movers in the shoulder, mainly the pectoralis group, the trapezius and latissimus dorsi will cause the supraspinatus to have limited motion and also leads to shoulder impingement.

    Exercises

    • To maintain a healthy supraspinatus a few exercises can be done to strengthen and stretch the muscle. They are as follows:

      Dumbbell Shoulder Press
      First, position light dumbbells to each side of shoulders with elbows below wrists then press the dumbbells until arms are extended overhead. Finally, return to the starting position and repeat.

      Dumbbell Lateral Raise
      First, grasp light dumbbells in front of thighs. Secondly, bend over at hips slightly with knees bent then with the elbows slightly bent; raise upper arms to sides until elbows are shoulder height. Finally return to the starting position and repeat.

      Weighted Pendulum Stretch
      While standing, keep your arm vertical and close to your body, allow your arm to swing forward to back, then side to side, then in small circles in each direction. This can be done with one to two pound hand weights.

    Cautionary Note

    • Prior to beginning an exercise program always check with a physician or certified fitness professional.