4 Best Exercises For Supraspinatus Tendinitis

4 Best Exercises For Supraspinatus Tendinitis

Supraspinatus is one of the muscles of the rotator cuff. It is a major stablizer of the shoulder joint. It also counteracts the gravitational force pulling the upper limb downward by its weight. It acts as a primary muscle responsible for the initiation of arm lift sideways.

Supraspinatus Tendinitis is usually caused by impingement of the supraspinatus tendon as it passes under the acromion, due to wear and tear associated with the repetitive overhead activities and fall on the shoulder. Supraspinatus tendinitis is common. It is associated with painful lifting of the arm, difficulty with overhead movements, and sleeping due to night pain.

Exercises have a significant role in the management of Supraspinatus Tendinitis. The main focus of exercise in Supraspinatus tendinitis is to maintain the shoulder range of motion, and strengthen the degenerated or injured Supraspinatus tendon. Gradual loading of the Supraspinatus tendon is crucial in recovery from supraspinatus tendinopathy.

  1. Weighted Pendulum Exercise– Stand holding a half kg weight in the hand of the affected side. Let the arm hang straight down. Lean forward slightly and swing your arm gently in a small circle. Perform ten rotations in both clockwise and anti-clockwise directions. Gradually widen the circle to stretch the shoulder joint capsule.

2. Outward rotation Of Shoulder-Stand with your elbows close to your sides at a 90-degree angle. Hold the ends of the resistance band in both hands. Now, move your forearms apart and hold for the end position for 10 seconds. Repeat five times.

3. Full Can Exercise-Stand with your feet slightly apart. Keeping the elbow straight and thumb pointing up, elevate the arm midway between the front and sideways up to just below the shoulder level. Hold for 10 seconds and gently lower it down. Repeat ten times.

4. Push Forward And Backward Isometrics-Stand facing a wall. Hold your affected arm bent at 90 degrees at the elbow close to your body. Make a fist with your thumb on top and gently push your hand forward into the wall. Hold for 5 seconds and repeat ten times. Next, stand with your back and upper arm against a wall and your elbow bent at 90 degrees. Push your elbow gently back against the wall. Hold for 5 seconds and repeat ten times.


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