Infraspinatus strengthening exercise: Health Benefits, Types of exercise and How to do it?
Infraspinatus strengthening exercise is the best way to strengthen your shoulder, and scapular region and improve your overall fitness and performance in day-to-day activity.
What is the Infraspinatus strengthening exercise?
The infraspinatus muscle is helpful to perform external rotation, or rotating the shoulder away from the body, This is needed when you are washing your hair or putting on a seat belt. The infraspinatus muscle originated at the back of the shoulder blade on one end and the back of the upper arm bone on the other. It helps to rotate the arm to the side while keeping the shoulder joint stable. Doing Strengthening Exercising of infraspinatus regularly can help the muscle function effectively and may prevent certain shoulder injuries.
The main action of the infraspinatus muscle is assisting in the external rotation of the shoulder joint, scaption, and lateral rotation of the humerus.
Health benefits of Infraspinatus strengthening exercise.
- It increases range of motion(ROM) and internal rotation in the shoulders.
- Provides stability in the shoulder joint.
- Improves reach blood circulation around the shoulder joint.
- Boost athletic presentation Gives flexibility and mobility to the shoulder joint.
- It also stabilizes and moves your scapulae.
There have different exercises to strengthen your infraspinatus muscle.
Pendulum
How to do it?
- To do this exercise you have to stand next to something you can lean on: a table, a barre bar, the back of a chair, a barbell rack, etc.
- Now Lean on the supporting object and flexed forward slightly so your right arm hangs freely in front of you.
- your knees should be flexed and your back straight. Resist the urge to round or use your back in any way.
- Using only your shoulder muscles, start swinging your arm gently forward and backward. Swing for 8-10 seconds.
- Next, move your arms side to side, again for another 8-10 seconds.
- Finally, swing your arm in a circular motion for another 8-10 seconds.
- Repeat with your left arm.
Sleeper Stretch
How to do it?
- This is another variation that is a very useful warm-up exercise recommended by the therapist. one that will work both your infraspinatus and teres minor muscles. This exercise has not required any equipment and can be done multiple times throughout the day as PT for an injured rotator cuff—or simply to strengthen your infraspinatus muscles.
- To perform this exercise you have to Lie on your left side, either on the ground or on a firm bed. Put a pillow beneath your head to maintain a neutral spine and shoulder alignment.
- Put your shoulder and elbow firmly on the bed or ground in front of you. Flexed your arm at a ninety-degree angle.
- Use your right hand to start pushing the left hand down toward the bed/ground. Make sure you did not press on your wrist instead, all the pressure should become to your upper forearm.
- Push your arm down until you feel the tension in the back of your shoulder.
- Maintain this stretched position for 30-40 seconds, then relax for 30 seconds.
- Repeat 3 more times on your left side, then shift onto your right side and repeat.
Passive External Rotation
How to do it?
- For one last per-workout warm-up, try this simple but highly effective rotating stretch. You can do it 3-4 times a day, every day of the week, and it will go a long way toward strengthening your infraspinatus and teres minor muscles.
- To do this exercise You will need a stick at least 4 feet long. Hold the stick firmly in your left hand, and cup your right hand over the other end.
- flexed your arms to a ninety-degree angle in front of you. Keep your shoulders relaxed, head up, and back straight.
- With your left hand, push the stick against your right hand to rotate your right arm outward.
- Push until you feel mild to moderate tension. Stop before you feel any pain.
- Once you find the left spot, hold the pose for 30 to 40 seconds, then relax for 40 seconds.
- Repeat 3 more times, then switch to the right arm.
Side-Lying Wiper
How to do it?
- This is an easy exercise you can perform with fairly light weights. All you need is a firm surface to lie down—such as a carpeted ground or on a Yoga mat—and a dumbbell, and you are ready to go.
- To do this exercise Lie on your left side, with your knees flexed slightly and your hand/arm supporting your head.
- hold a light dumbbell in your left hand. Put your elbow firmly against your left side.
- Without removing your elbow from your side and moving only your forearm and shoulder muscles, rotate your arm to bring the weight upward until it is directly above your right side.
- Lower slowly to the floor, rest for a one-count, and repeat.
- Do a set of 10-20 repetitions, then switch over to your right side and left arm.
- Perform 2 to 3 sets per side, without resting between each set.
Prone Horizontal Abduction with External Rotation
How to do it?
- To perform this exercise You will need to lie face-down on an elevated surface, such as your bed or a table. Dangle your left arm off the edge of the elevated surface, gripping a dumbbell in your left hand.
- Move your shoulder blades down and back, and twist your wrist so your thumb points outward side, away from your body.
- keep your arms perfectly straight, do a horizontal lift, raising your thumb toward the ceiling.
- Elevate your arm until it is parallel with your body, hold for a half-count, then slowly lower back down to the starting position.
- Repeat for 10-20 repetitions, rest for 30 seconds, and continue until you have completed 3 sets.
- Switch to your left hand and repeat for 3 sets of 10-15 repetitions on each side.
Standing External Cable Rotation
How to do it?
- To perform this exercise you have to Stand sideways and to the left of the cable machine, gripping the cable machine handle with your left hand. Set the handle to the height of your upper abdomen so your arm is at a ninety-degree angle.
- your elbow should be close by your side, your back straight, shoulders relaxed, and head up.
- Without moving your elbow or upper arm, rotate your shoulder to bring the cable across your body and as far outward as you can manage.
- Control your movement as you return to the original position, and pause for a 2-count before performing the next repetition.
- Repeat for 10-15 repetitions using very little weight.
- You should feel a slight burn, but not be straining so hard you are tempted to “cheat” to complete the set.
- Do 4 sets on each arm.
Prone External Rotation
How to do it?
- Lie on your tummy with your left upper arm hanging halfway off the side of a bed or bench at shoulder level.
- Holding a one to two-pound weight in your right hand, rotate your forearm and hand upward until your forearm is parallel with the floor.
- Hold this position for two seconds, then return to the initial position.
- After completing 10 repetitions, perform the same exercise with the other arm.
Resisted External Rotation
How to do it?
- To perform this exercise you have to stand with your right side facing a door.
- With one end of a resistance band secured in the door handle, hold the other end in your left hand. Keep your left elbow flexed at a ninety-degree angle and resting firmly against your side.
- Rotate your left forearm away from the door as much as you can without turning your torso. As you perform this, squeeze your shoulder blade down and back. Don’t let your elbow leave your side.
- After a one to two-second hold, release your shoulder blade as you rotate the forearm back to the initial position.
- Do 10 repetitions before switching to the right side.
Prone Elevation
How to do it?
- To perform this exercise you have to Lie on your tummy with your left arm hanging off the edge of a bed. Hold a one to two-pound weight in your left hand.
- With your left thumb facing up, elevate your arm slightly above ear level until it is even with the bed.
- Don’t shrug your shoulder or lift your shoulder off the bed as you perform.
- Hold your left arm in this position for 1 to 2 seconds and then lower it back down.
- After completing this ten times, repeat with the right arm.
Side-Lying External Rotation
How to do it?
- To perform this exercise you have to Lie on your right side with your left elbow flexed at a ninety-degree angle and your palm resting against your abdomen. Hold a one to two-pound weight in your left hand.
- Set your left shoulder blade down and back.
- Then, rotate your left palm and forearm away from your tummy until your forearm is straight up and down.
- Maintain this position for one to two seconds and then slowly rotate your arm back to your tummy.
- After ten repetitions, repeat with the right arm.
Full Can
How to do it?
- To perform this exercise you have to stand on one end of a resistance band and hold the other end in your left hand.
- You can also use one to two-pound hand weight in place of a resistance band.
- With a straight elbow and your thumb positioned up, elevate your arm at a 45-degree angle with your body.
- Once you have lifted the arm slightly above ear level, hold this position for one to two seconds and then slowly lower back to your right side. Don’t shrug your shoulder as you perform.
- After ten repetitions, repeat the exercise on the left side.
T-Band Rows
How to do it?
- Wrap a band around a pole or any steady object at belly button height.
- Hold on to both ends of the band so that there is an equal length on both sides, while also keeping tension in the band at the initial position.
- Start with your elbows extended with an upright torso (maintained throughout), and then pull your elbows straight back, keeping them tucked in.
- Pinch the shoulders while pulling the band back.
Incline Reverse Lateral Dumbbell Raise
How to do it?
- To perform this exercise you have to Lie face-down on an inclined bench.
- Grab a dumbbell in both hands below your chest with your arms fully extended.
- Raise your arms to shoulder height, arcing the weights away from each other Return to the initial position.
When did you not do Infraspinatus strengthening exercise?
- If your doctor advised you to take a rest.
- If you feel any pain or discomfort during this exercise then stop immediately and consult your therapist.
- If your arm bone is recently fractured.
- If your muscle is recently injured.
