Rotator Stretches for Supraspinatus by Taylor Norris, RMT

Supraspinatus Stretches                              Feb. 11, 2017

By Taylor Norris, RMT                                   unionwellness.ca

(Co-blogger of nwhealthfitness.wordpress.com)

 

The supraspinatus is a small muscle located at the upper most part of the scapula (shoulder blade). Its main action is to initiate and then help the deltoids with abduction of the shoulder (lateral movement away from the body), and also aids in stabilizing the humerus within the shoulder joint.

As the smallest muscle within the group known most commonly as the ‘rotator cuff’, it is often kept in a shortened (weakened) position and overused due to our constant tendency toward front forward postures (eg. lots of computer/mouse hours). This overuse can lead to sensations of pain, burning, numbness/tingling and compromised movement within the shoulder joint.

To stretch supraspinatus, move the hand of the side you would like to start with behind your back, then grasp that wrist with the other hand gently. Slowly pull the wrist to the opposite side until you feel tension at the top of the shoulder blade.

To deepen to the stretch, relax your neck and tilt your head to the opposite side of the arm being stretched.

A modification using a hand towel can be used if it is too difficult to grasp your wrist. Roll up the hand towel and grasp the ends of the towel with both hands behind your back, pulling gently to the right to stretch the left side and vice versa.

Hold each stretch for 30 seconds to 1 minute, and as always if there is pain reduce the amount of stretch placed on the muscle or leave the stretch for another day.

 

Watch for Next Saturday!!!