10 Best Supraspinatus Stretching and Strengthening Exercises

A few things can disrupt your workouts, like shoulder pain. Painful shoulders can stop you from training your upper body and even interfere with your lower body workouts. Benching, deadlifting, and squatting with bad shoulders are especially unpleasant.

Painful shoulders can also affect one’s ability to perform everyday tasks, from brushing teeth to pulling on a T-shirt. And sleeping on your side when your shoulders hurt? Forget about it!

And yet, despite being so debilitating, a lot of lifters pound their joints with constant abuse and only worry about the health of their shoulders when they start to go wrong. Needless to say, if you have chronic shoulder pain, you have already neglected them for too long.

The good news is that it’s never too late to start working on your shoulder health, and many types of shoulder pain can be treated with targeted stretching and strengthening exercises.

As a personal trainer with over 35 years in the trenches, I have my clients perform supraspinatus muscle exercises as part of their workouts to ensure optimal shoulder health. In this article, I reveal the best stretching and strengthening exercises for the supraspinatus muscle, which is part of your rotator cuff.

5 Best Supraspinatus Stretches

A tight supraspinatus can cause shoulder pain and dysfunction. Common causes of supraspinatus tightness include using a keyboard for a long time, especially without supporting your arms, driving long distances, and repetitive overhead movements, such as painting a ceiling, swimming, or strength training.

Muscle tightness impedes blood flow, leading to an accumulation of waste products within the muscle, causing tension and pain.  

Use the following exercises to stretch your supraspinatus and restore it to its correct resting length.

1. Pendulum stretch

Sets & Reps	30-60 sec. per side
Equipment Needed	Bench or a chair
Target Muscles	Shoulders (Primarily Supraspinatus and Infraspinatus)

The supraspinatus is located toward the rear of your shoulder, and pulling your arm forward will provide this muscle with a beneficial stretch. The pendulum stretch is good for your entire shoulder complex, especially the posterior compartment. This exercise is often part of rotator cuff rehab and prehab prescriptions.

“Exhale as you swing your arm forward and upward, and inhale as you swing back down,” recommends Saini. This rhythmic breathing pattern can help you relax your muscles and achieve a deeper stretch.

Steps:

1. Rest one arm on a bench or chair and lean forward so your upper body is at 45 degrees.
2. Let your other arm hang down from your shoulder.
3. Keep your shoulder and arm relaxed and gently circle clockwise, counterclockwise, forward, and back.
4. Continue for 30-60 seconds, and then swap arms.

Benefits:

• A gentle, decompressing exercise for the entire posterior shoulder region.
• Good for increasing general shoulder mobility.
• Increases blood flow and synovial fluid production to ease shoulder pain and enhance healing.

Coach Tips:

• Increase your range of movement as your shoulder loosens up.
• You can also do this exercise while holding a light dumbbell to achieve a deeper stretch.
• Keep your neck and lower back neutral for comfort and safety.

2. Cross-body arm stretch

Sets & Reps	Hold for 30 seconds on each side, repeat 2-3 times
Equipment Needed	None
Target Muscles	Supraspinatus, posterior deltoids, rhomboids, teres major, traps

The cross-body arm stretch is a passive exercise that elongates your supraspinatus and other posterior shoulder and arm muscles. Pull gently to avoid overstretching your muscles and causing more harm than good. Constant pressure is always better than jerky movements.

Saini suggests gently rotating your torso away from the arm you’re stretching to add a subtle twist to the stretch and target the rotator cuffs.

Steps:

1. Seated or standing, place one hand on your opposite shoulder and lightly grip your arm just above your elbow joint.
2. Pull your arm across your body until you feel a mild stretch in the back of your shoulder.
3. Hold for 30-60 seconds, and then relax.
4. Repeat on the opposite side for the same duration.

Benefits:

• A very convenient exercise that you can do almost anywhere and anytime.
• A very gentle exercise that’s ideal for anyone with shoulder pain.
• Use as a cool-down exercise post-workout.

Coach Tips:

• Do this stretch to break up long periods of sitting.
• Increase the depth of the stretch as you feel your muscles relax.
• Raise or lower your elbow to seek out areas of tightness.

3. Seated table slide

Sets & Reps	3 sets of 30-60 seconds per side
Equipment Needed	Table or sturdy surface, towel
Target Muscles	Serratus anterior, shoulder stabilizers, deltoids, lats, triceps, trapezius, rhomboids

Prolonged sitting is one of the worst things you can do for your shoulder health. The longer you remain in a fixed position, e.g., while working at a computer, the tighter your muscles become. The good news is that you can release your shoulders and stretch your supraspinatus without leaving your desk.

Push your shoulder blades forward as you slide your hands across the table to maximize serratus anterior activation, advises Saini.

Steps:

• Sit at a table or desk.
• Place a small towel on your desk and place your hand on it so your palm faces downward.
• Lean forward and slide the towel as far away from you as possible.
• Hold the deepest comfortable stretch for 30-60 seconds, and then relax.
• Sit back up, swap sides, and repeat.

Benefits:

• An excellent way to break up long periods of sitting.
• A deep yet relaxing upper body stretch.
• Very good for improving posture and releasing tension from your shoulders.

Coach Tips:

• Move your chair backward if your desk is not big enough to get a full stretch.
• You can also do this exercise with both arms at the same time.
• Do this exercise standing at a kitchen countertop.

4. Arm behind the back supraspinatus stretch

Sets & Reps	Hold for 30 seconds on each side, repeat 2-3 times
Equipment Needed	None
Target Muscles	Supraspinatus, deltoids, trapezius

This exercise is quite intense, so ease into it and don’t stretch too far too fast. However, the position of your arm means you’ll get a deep stretch in your supraspinatus, medial deltoid, and upper traps. Use your non-working arm to increase the depth of the stretch.

While stretching, gently tilt your head away from the side you’re stretching to deepen the stretch and further isolate the supraspinatus muscle, says Saini.

Steps:

1. Place the arm you want to stretch behind your back. Grip your wrist with your other hand.
2. Gently pull your arm across to increase the depth of the stretch.
3. Hold for 30-60 seconds, and then relax.
4. Swap sides and repeat.

Benefits:

• Use your free arm to get a deeper, more intense stretch.
• One of a few stretches to take your upper arm into adduction.
• A good way to preferentially target the supraspinatus.

Coach Tips:

• Make sure you keep your shoulders down and relaxed throughout.
• Hold a towel or band behind you if you find gripping your wrist uncomfortable.

5. Seated hug shoulder stretch

Sets & Reps	Hold for 30 seconds on each side, repeat 2-3 times
Equipment Needed	None
Target Muscles	Supraspinatus, posterior deltoids, infraspinatus, teres minor

The great thing about this simple stretch is that you can do it at your desk, while sitting in your car in traffic, or during a TV ad break. As such, you can do it anytime you feel your shoulders or upper back starting to tighten up. Do it whenever you want to release some tension but can’t get up and move around to do more complex stretches.

Steps:

1. Cross your arms over your chest like you are hugging yourself.
2. Put your hands on your upper back. It doesn’t matter which hand is uppermost.
3. Walk your fingers toward the middle of your upper back to increase the stretch.
4. Hold for 30-60 seconds, and then relax.

Benefits:

• A very accessible exercise that’s ideal for beginners.
• Great for releasing tension from your upper back and shoulders.

Coach Tips:

• Raise or lower your elbows to seek out and treat areas of tightness.
• Walk your hands further around your back as your muscles begin to relax.
• Visualize spreading your shoulder blades to achieve a deeper stretch.

5 Best Supraspinatus Strengthening Exercises

A chain is only as strong as its weakest link, and for many lifters, their weakest link is the rotator cuff. This small but crucial group of muscles takes a lot of abuse and can easily become inflamed and damaged. Torn rotator cuffs can take months, if not years, to heal.
Needless to say, prevention is better than cure, and building a resilient rotator cuff could save you a lot of missed workouts.
Use the following exercises to beef up your supraspinatus. While this won’t add a lot to your physique, it will help keep you in the gym and out of the doctor’s office.

1. Side lying lateral raise

Sets & Reps	3 sets of 10-12 repetitions per side
Equipment Needed	Dumbbells or resistance bands
Target Muscles	Supraspinatus, middle deltoids, anterior deltoids

One of the main functions of the supraspinatus is the initiation of upper arm abduction. In other words, this muscle helps move your arm away from your body. As your arm moves, the more powerful medial deltoids take over. This exercise puts more stress on the supraspinatus than it does on the medial delts.

Saini recommends slightly rotating your wrist outward on the upward-lifting phase to target the middle deltoid better and avoid impingement.

Steps:

1. Lie on your side so your hips and shoulders are square.
2. Hold a light dumbbell in your uppermost hand. Bend your elbow slightly, but then keep it rigid throughout.
3. Lift your arm up until it’s vertical.
4. Lower your arm and repeat.
5. Roll over and do the same number of reps on the opposite side.

Benefits:

• An effective way to strengthen the supraspinatus.
• An excellent shoulder rehab/prehab exercise.
• Low-tech but high-effect exercise that’s ideal for home use.

Coach Tips:

• Go light as this exercise is not suitable for heavy weights.
• Use a single weight plate, water jug, wrist weight, etc., instead of a dumbbell.
• You can also do this exercise on a slightly inclined bench if that’s more comfortable.

2. Behind the back single-arm cable lateral raise

Sets & Reps	3 sets of 10-12 repetitions per side
Equipment Needed	Cable machine with a low pulley attachment
Target Muscles	Supraspinatus, medial deltoids

Cable lateral raises put your deltoids under near-constant tension, making them potentially more effective than the same exercise done with dumbbells. But, as an added benefit, they also stress your supraspinatus more. Doing cable lateral raises behind the back is even more effective because it loads your supraspinatus more and uses a larger range of motion.

Steps:

1. Attach a D-shaped handle to a low pulley machine. Stand sideways onto the weight stack and pick up the handle. Hold it in your furthest hand so the cable runs behind your legs.
2. Bend your knees slightly, brace your core, and pull your shoulder back and down. Your elbow should be slightly bent but rigid.
3. Raise your arm up and away from your side until your arm is roughly parallel to the floor.
4. Lower your arm, taking your hand a little way behind you to increase the range of motion.
5. Do the desired number of reps and then swap sides.

Benefits:

• An effective way to develop your deltoids and supraspinatus simultaneously.
• A very shoulder-friendly exercise.
• Even more tension on the target muscles compared to dumbbell lateral raises.

Coach Tips:

• Use a light weight and move slowly with control to target the supraspinatus.
• Do not raise your arm above shoulder height, as doing so could increase your risk of impingement.
• Keep your thumb pointing forward throughout. Do not rotate your wrists or rotate your arm inward, as doing so could hurt your shoulder joint.

3. Resistance band lateral raise

Sets & Reps	3 sets of 15-20 repetitions
Equipment Needed	Resistance bands
Target Muscles	Primarily middle deltoids, supraspinatus

The great thing about resistance band lateral raises is that you can do them almost anywhere, even at home. As such, they’re the perfect prehab/rehab exercise, and you can do them without adding extra time to your existing workouts. So keep a set of bands nearby so you can pump out a set of lateral raises whenever you have a few minutes spare.

“Performing this exercise in a half-kneeling position increases core engagement and allows you to focus on the lateral raise movement,” says Saini.

Steps:

1. Stand on the middle of your resistance band and hold an end/handle in each hand. Bend your knees slightly, brace your core, and set your shoulders. Your arms should be slightly bent but rigid.
2. Raise your arms up and out to the sides to form a T-shape.
3. Lower your arms and repeat.

Benefits:

• A very accessible and convenient exercise for home workouts.
• Joint-friendly and comfortable.
• Easy to progress or regress by changing the length or strength of the band.

Coach Tips:

• You can also do this exercise by using one arm at a time.
• Do this exercise seated if you want to limit the possibility of using momentum.

4. Full can raises

Sets & Reps	3 sets of 10-12 repetitions
Equipment Needed	Dumbbells
Target Muscles	Supraspinatus, deltoids, trapezius, rhomboids

Full can raises are a traditional supraspinatus exercise often prescribed by physical therapists. It provides a strengthening and mobilizing effect for the entire shoulder complex, especially the rear of the shoulders and the rotator cuff. Like all rotator cuff exercises, this move works best when done slowly and smoothly with light weights.

Imagine you’re trying to empty a can of soda as you raise your arms, says Saini. This cue can help you better isolate the supraspinatus and avoid overcompensating with other muscles.

Steps:

1. Stand with your feet about shoulder-width apart, knees slightly bent.
2. Hold a dumbbell in each hand and, with your arms straight but not locked, hold them against your thighs with your thumbs pointing forward. Brace your core and pull your shoulders down and back.
3. Raise your arms forward and up to form a V-shape above your head.
4. Slowly and smoothly lower your arms and repeat.

Benefits:

• A simple yet effective exercise.
• An ideal warm-up before more demanding upper body exercises.
• A great way to improve shoulder mobility and stability.

Coach Tips:

• Only raise your arms as high as your mobility/pain allows. Do not force your arms up if they don’t want to go that high.
• You can also do this exercise with a resistance band instead of dumbbells.
• Place a mini band around your wrists to increase supraspinatus activation, like this:

5. BOSU push-up

Sets & Reps	3 sets to near failure (adjust BOSU position for difficulty)
Equipment Needed	BOSU ball
Target Muscles	Pectoralis major, triceps brachii, anterior deltoids, core

The supraspinatus is responsible for upper arm abduction but also plays a crucial role in shoulder joint stabilization. While all supraspinatus exercises will increase joint stability, using an unstable surface is arguably the best way to develop this function. Push-ups on a BOSU balance trainer are a great way to challenge and develop your shoulder stability.

Steps:

1. Place a BOSU on the floor, curved side down. Squat down and grip the side edges of the BOSU with your thumbs pointing forward.
2. Walk your feet out and back so your legs are straight. Brace your core and contract your legs.
3. Bend your arms and lower your chest down to within an inch of the top of the BOSU. Work hard to keep your hands level. However, some shaking is normal.
4. Push yourself back up and then repeat.

Benefits:

• A very functional rotator cuff exercise.
• A great way to identify and fix strength imbalances.
• Makes regular floor push-ups feel much easier.

Coach Tips:

• Bend your legs and rest on your knees to make this exercise easier.
• Wear a weight vest or raise your feet to make it harder.
• No BOSU? No problem! You can also use a medicine ball, stability ball, or balance board:

Supraspinatus Anatomy Basics

The supraspinatus is one of four muscles that make up the rotator cuff. The other three are the subscapularis, infraspinatus, and teres minor. The rotator cuff is found beneath the deltoids and is responsible for stabilizing and controlling the shoulder joint.

Supraspinatus is located below the trapezius and toward the rear scapular region. It originates from the supraspinous fossa of the scapular and inserts into the greater tubercle of the humerus. Its name reveals its position, and the supraspinatus lies along the superior (supra-) spine (-spinatus) of the scapula or shoulder blade.

During shoulder movements, the supraspinatus helps stabilize the head of the humerus in the glenoid fossa or socket. It also plays a role in the abduction of the arm and assists the medial deltoid in raising your arm up and away from the midline of your body.

Many rotator cuff injuries start with problems affecting the supraspinatus. Strengthening and stretching this muscle may help prevent future shoulder pain and may be necessary for rehabbing existing injuries — with medical supervision, of course!

FAQs

1. Will training my supraspinatus muscle give me bigger shoulders?

The supraspinatus is a small muscle that lies beneath several much bigger muscle. As such, you’ll never see it, and developing it won’t add anything to your physique. But before you dismiss supraspinatus training altogether, it’s important to stress that this little muscle has a significant impact on what exercises you can and cannot do and how well you perform those exercises.

For example, a weak or painful supraspinatus could prevent you from doing overhead presses or bench presses. It could make barbell back squats uncomfortable or even affect your ability to do biceps curls.

So, while training your supraspinatus won’t directly make your shoulders bigger, it will indirectly influence your ability to build muscle.

2. How do I know if my supraspinatus is weak?

The most common way to determine if your supraspinatus is weak is with the empty can test.

Raise your arm to the side and rotate your shoulder internally so your thumb points downward. Next, a training partner should gently push down on your outstretched hand. If you are unable to keep your arm up against mild to moderate pressure, your supraspinatus is probably weak and requires strengthening.

3. What should I do if I have sudden pain in my shoulder during training?

Acute or sudden pain could indicate that you have strained a muscle or sprained a ligament. In either case, you should stop what you’re doing to prevent things from worsening.

Depending on the severity of the injury, you may also need to use RICE (Rest, Ice, Compression, and Elevation) to speed up recovery.

Do not return to training until the pain has subsided. If the pain is severe, or lasts more than a couple of days, get it checked out by a sports injury doctor. You may still be able to work out, but you must avoid aggravating the injured area.

Train around the injury and not through it! This will probably mean not training your upper body for a few days or even a week or two. Some lower body exercises may also be off-limits, such as barbell squats and deadlifts.

Once the pain begins to subside, you can start gently stretching, mobilizing, and strengthening the area with, for example, the exercises in this article.

4. How do I know if my supraspinatus is tight?

The easiest way to determine if your supraspinatus is tight is to do some of the stretching exercises from this article and see how they feel. If you don’t feel much tension during the stretches, your supraspinatus is probably as flexible as it needs to be. However, if the area feels uncomfortable or tight, you probably need to stretch more often.

5. What is the difference between maintenance and developmental stretching?

Maintenance and developmental refer to the duration of each stretch. For example, if you have good flexibility and just want to preserve or maintain it, you should hold each stretch for 10-20 seconds. That will be sufficient to prevent your muscles from shortening.

However, if your flexibility needs developing or improving, you’ll need to stretch for longer, typically 30-60 seconds. During this time, you’ll feel your muscles relax so you can ease into a deeper stretch.

Choose the right type of stretching for your goals. You will probably find that some muscles need stretching more than others. For example, it’s common to have tight hamstrings, pecs, and lats, while the triceps, biceps, and calves are usually naturally flexible. Of course, this pattern varies from person to person.

Program your stretches based on what you need to work on. Spend more time on the tightest muscles and less time on those that are sufficiently flexible.

Wrapping Up

There are over 600 muscles in the human body, and each one plays a critical role in how your body functions. Some muscles, like the gluteus maximus, are large and weigh several pounds. Others, like the supraspinatus, are much smaller and only weigh a few ounces.

However, muscle size does not determine importance, and in many cases, it’s the smallest muscles that need the most care and attention.

So, don’t let your supraspinatus become the weak link that holds you back. Instead, stretch and strengthen this small but critical muscle so your shoulders remain stable, strong, and pain-free.

---