Exercise Focus: "Full Can" Movement for the Supraspinatus Muscle
Most of us have experienced some type of rotator cuff impingement during our lifetime, and oftentimes, the supraspinatus muscle is the one most affected. Ideally, we're doing enough strength exercises to challenge the inner shoulder muscles, but if some areas of your shoulder feel weaker, make sure you do the extra exercises for them. THE ROTATOR CUFF MUSCLES The rotator cuff consists of the supraspinatus, infraspinatus, teres minor, and subscapularis--muscles that act to stabilize the shoulder. For further information on the rotator cuff, visit: Strategies for Shoulder Strength: Rotator Cuff. TAKE CARE OF YOUR SUPRASPINATUS The supraspinatus provides stability of the humerus, and (along with the deltoids) abducts, or moves the arm away from the body. One activity that's particularly effective in strengthening the supraspinatus is the supine "full can" shoulder raise movement on a stability ball. This particular exercise also works the rear deltoids, back, and core muscles. Preparation:
Start by grabbing the appropriate dumbbell (DB) weights and a stability ball (SB).
While facing towards the floor (i.e. supine position), rest your upper chest on the SB, and place the DB's on the side of the SB.
You may have your knees bent at this point to stabilize your position.
Movement: While keeping your shoulders back and down, and spine aligned, lift your hips up to a plank position, until you're balancing your torso between your chest and your feet/toes.
Slightly raise the DBs off the ground at about a 45-degree angle in front of you.
Rotate your arms and hands so that your thumbs point upwards, and re-position your shoulders if needed..
Slowly raise your arms until they are aligned (or as close to aligned) with your torso.
Return to starting position.
Do 2-3 sets of 10-12 reps each, provided there is no pain, or follow your recommended program.Tips:
To increase difficulty, increase DB weight, or have your feet closer together.
To decrease difficutly, use lighter therabands, or perform shoulder raise with one arm only, and use your other arm to stabilize you on the ground.As always, consult your health of medical professional for any questions, and proper instructions.
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