If you’ve never heard of a supraspinatus, it’s an upper back muscle that aids in shoulder abduction and stabilization. It also makes up the rotator cuff; it’s one of the four shoulder muscles which helps you lift your arm away from the side of your body.
Here are some exercises to stretch your supraspinatus.
Pendulum Exercise
For this exercise, you will have to stand adjacent to a bench or a table and place your left hand lightly on top of it for support. While keeping your spine straight, lean forward from your waist.
Then, let your right arm hang freely in front of you and relax your right arm and shoulder completely. For a better stretch move your right arm forward and backward, back and forth, side to side and around in a circle. Repeat the process with your other arm.
Seated Stretch
This time, you will be needing a chair or a bench to sit on. Bend your left elbow at a 90-degree angle, placing the arm in front of you with the below lying across your lower ribcage.
Next, place your right upper arm under your left upper arm and reach up with your right hand to grab your left thumb. Relax your left arm and shoulder, lightly pulling your left thumb toward the left, while rotating your left arm out. Hold it for 30 seconds and repeat four times before switching to the other shoulder.
