14 Best Exercises for Supraspinatus Tendinitis

Introduction:

Exercise is a very important part of your overall supraspinatus tendinitis treatment program. Exercises are helpful to strengthen your supraspinatus muscle. Exercising regularly can help the muscle function effectively. Exercise can help you reduce pain in the long term. Exercise provides strength and stability to your shoulder joint.

Supraspinatus tendinitis muscle injury can lead to shoulder pain and discomfort. It may also affect your activities of daily activity living and negatively impact your quality Of life.

Benefits exercises for Supraspinatus tendinitis:

Here are the Benefits:

• Relive shoulder pain.
• Improve range of motion of shoulder joint.
• Exercise is helpful for loosening tightness in the shoulder joint.
• Achieve good posture.
• Exercise can help you reduce joint stiffness and pain.
• Improve balance and coordination.
• Exercise is very helpful to build strength.
• Reduce inflammation.
• Maintain daily functional activity.
• Increase Flexibility.

Following are the best exercises that really helpful to You, to improve your shoulder movement.

Pendulum

• Start with a Stand to the side of a table.
• Slightly lean forward.
• Put down the hand of your unaffected shoulder on the table.
• You can lean over with your good arm supported on a table.
• Now slowly start to swing the relaxed arm by moving your hand.
• Move your hand in a circle and then reverse the direction or arm backward and forward.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times.

Isometric Horizontal Abduction

• Start with the relaxed standing position.
• Now place the back of your hand against a wall and for support you can use a towel.
• Then press your hand into the wall as you try to lift your arm outside.
• Hold it for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Side-Lying External Rotation

• Start with a relaxed left sideline position with your right elbow flexed at a ninety-degree angle and your palm resting against your abdomen.
• Holding 1 or 2-pound weight in your right hand.
• Then slowly lift the hand weight up in front of you until your forearm is straight up.
• Then slowly rotate your arm back to your belly and return to your neutral position.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Shoulder Isometric external rotation

• Start with the relaxed standing position.
• Now place a mini band around your wrists.
• Keep your elbows at a ninety-degree angle position.
• Push your wrists outward into the band.
• Hold this position for a few seconds.
• Then slowly return to your neutral position.
• Then relax.
• Repeat 5-10 times.

Shoulder Isometric internal rotation

• Start with the relaxed standing position.
• Attach the band to a door or some other object and face it.
• Then grasp the band in the hand of your affected arm.
• Keep your elbows at a ninety-degree angle position.
• Then bring the forearm inward of the body.
• Then return to your neutral position slowly.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Prone Full Can Raise

• Start with a relaxing prone position on the table.
• Now extend your arms straight forward at shoulder-width distance.
• Then turn your thumbs to face up, and lift your arms off the ground,
• Then slowly lower your hand and return to your neutral position.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Scapular protraction and retraction

• Start with a relaxed standing position.
• Relax head and neck.
• Now squeeze your shoulders back.
• Avoid shrugging shoulders.
• Hold it for a few seconds.
• Then slowly return to your neutral position.
• Then relax.
• Repeat 5-10 times.

Crossover arm stretch

• Start with a relaxed standing position.
• Relax your shoulders.
• Now gently pull one arm across your chest as far as possible with holding at your upper arm.
• Hold it for a few seconds.
• Then slowly return to your neutral position.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Sleeper stretch

• Start with a relaxed side-line position with the affected shoulder under you and your arm bent.
• Then use your other hand to push your forearm down toward the floor.
• Press as far down until you feel a gentle stretch in the back of your shoulder.
• Hold it for a few seconds.
• Then slowly return to your neutral position.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Face pulls

• Start with a relaxed standing position.
• Now grasp the rope handles with both hands in a neutral position with palms facing in.
• Then take a backward step until your arms are fully straight.
• Now squeeze your shoulder blades together and slowly pull the band toward your shoulders.
• Hold this position for a few seconds.
• Then slowly return to your neutral position by letting your arms move forward again.
• Then relax.
• Repeat 5-10 times.

Reverse Lateral Dumbbell Raises

• Start with a relaxed prone position on a bench and your knees are slightly bent.
• Then Hold a dumbbell in each hand and rest your arms alongside your body.
• Now squeeze your shoulder blades together as you raise the weights to the sides.
• lift up the dumbbell till your elbows are at shoulder height.
• Then slowly as possible lower the dumbbells back to return to your neutral position.
• Then relax.
• Repeat 5-10 times.

Band Seated Row

• Start with relaxing and sitting on the floor with your legs extended.
• Keep your back straight and neck relaxed.
• You can place the resistance band around the soles of your feet.
• Then hold one end in each hand.
• Now pull the band toward your waist while squeezing the shoulder blades.
• Then slowly return to your neutral position.
• Then relax.
• Repeat 5-10 times.

Standing row

• Start with a relaxed standing position.
• Attach the band to a door or some other object and face it.
• While standing hold the band with your hand.
• Now bend your arm at the elbow at a 90-degree angle and close to your body.
• Pull the elbow back.
• Then return to your neutral position.
• Then relax.
• Repeat the exercise with the other arm.
• Repeat 5-10 times.

Front Support on Medicine Ball

• First, grab a medicine ball and place it under your hands.
• Now come up into a push-up position with your toes on the ground.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times.

What Precautions Are Required During Exercise?

• Maintain good posture while performing exercise.
• Avoid painful exercise.
• Take a rest during the exercise.
• If you feel discomfort during this exercise then stop immediately.

When did you not do the exercise?

• If your arm bone is recently fractured.
• Severe muscle burning.
• Swelling or pain at joints.
• You’re feeling sick.
• If you feel any pain or numbness.
• Fever
• Headache