Strengthening exercises (Supraspinatus inflammation)

The
following guidelines are for information purposes only. We recommend
seeking professional advice before attempting any rehabilitation. The
strengthening exercises below are aimed at strengthening the
Supraspinatus muscle as well as other rotator cuff muscles of the
shoulder.

Abduction in internal rotation

The athlete lifts a light weight out to the side with a straight arm (abducts the arm).
Note the shoulder is internally rotated so the thumb of the hand points down towards the floor.
It may be enough for the athlete to do this exercise without a weight or with just a very light weight such as a can of beans!

Abduction in external rotation

This exercise is the same as the one above except the thumb is pointing upwards.
Aim for 3 sets of 10 repetitions and build up to 3 sets of 30 repetitions.
Build up very gradually and asses the response the following day as well as afterwards.
If the athlete manages 30 reps then the weight can be increased.

Flexion

From the standing position, the athlete lifts a straight arm up in front the horizontal and lowers back down again.
Again, begin with a very light weight and aim to build up gradually to 3 sets of 30 repetitions.

Shoulder Press

From the sitting position the athlete raises the arms from shoulder level, overhead and back down to shoulder level.
If this exercise causes pain then discontinue.
Aim to build up gradually to 3 sets of 30 repetitions.

The strengthening exercises below are aimed at specifically targeting the external rotator muscles of the shoulder.

External rotation lying

The athlete lies on their side.
With a light dumbbell, rotate the shoulder with the elbow bent as shown to lift the bumble.
Lower the weight down again to the start position.
Aim for 10 to 20 repetitions.
This exercise may be performed daily.

External rotation sitting

This is the reverse of the above.
Lying on back with the arm bent and raised out to the side (abducted) at 90 degrees.
Rotate the shoulder back so the palm of the hand faces upwards.
Hold the position for between 2 and 3 minutes.

Overhead at 135 degrees:

Lying on back with the arm straight and raised above the head but not directly upwards / overhead.
With
palm facing upwards, relax the shoulder an let it hang down towards the
floor. Feel the stretch in the front of the shoulder.
Again, hold the position for between 2 and 3 minutes.

Biceps curl

This exercise is designed to strengthen the 'long head' of the biceps.
A normal biceps curls is performed, but with the shoulder in extension - moved backwards.
This
is achieved by performing a biceps curl whilst lying on the back with
the elbow dropped towards the floor over the side of the bench.
It is important to stretch the muscles both before and after a strengthening session.

It
is also important in all shoulder rehabilitation to strengthen the
muscles of the shoulder girdle in order to maintain correct shoulder
biomechanics. The shoulder girdle consists of the shoulder blade
(scapular and the collar bone (clavicle). The following exercises are
designed to strengthen the shoulder girdle.

Retraction

Assuming the position as shown, the athlete aims to pull the shoulder back, whilst keeping the arm straight and the head still.
The only thing to move when doing this exercise should be the shoulder.
Aim to build up gradually (without a weight at first) from 3 sets of 10 repetitions to 3 sets of 30.
Once 3 sets of 30 are reached with no adverse affects, then the weight can increase.

Protraction

Lying
on the back, the athlete pushes a straight arm up into the air as far
is it will go and gently returns to the starting position.
This protracts or pushes forward the shoulder girdle.
Initially
it may be enough to do this exercise without weights but as the
shoulder becomes stronger, a weight can be added. Wrist weights that
fix around the arm are best as they allow muscles to relax when
performing the exercise as they are not involved in gripping the weight.