Muscle Breakdown: Supraspinatus
What Is the Supraspinatus
The Supraspinatus located on the Scapula and is one of the muscles of the Rotator Cuff. Specifically, it is the smallest muscle of the Rotator Cuff and the most superior of these muscles, filling the Supraspinatus Fossa of the Scapula.
Supraspinatus Muscle | Supraspinatus Cadaver
Supraspinatus Function
The main function of the Supraspinatus is shoulder abduction of the arm. The first 15 degrees of abduction of the arm is the result of the Supraspinatus.
Additionally, the Supraspinatus helps to resist gravity from pulling the arm downwards which creates pressure on the shoulder joint. The Supraspinatus also aids in stabilizing the Humerus in the shoulder joint.
Supraspinatus Origin And Insertion
Supraspinatus Origin
The Supraspinatus originates from the Supraspinatus Fossa of the Scapula.
Supraspinatus Insertion
The Supraspinatus inserts into the Greater Tuberosity of the Humerus, specifically in the Superior Facet.
Supraspinatus Innervation
The Supraspinatus is innervated by the Suprascapular Nerve.
Supraspinatus Action
The Supraspinatus is responsible for creating certain movements in the arm and assisting other muscles to create movement in the arm. Some of the actions of the Supraspinatus include,
Raising your hand
Raising a Golf Club or Baseball Bat
Raising a Badminton Racquet or Tennis Racquet
Painting, carpentry, plumbing
Supraspinatus Pain
The Supraspinatus is susceptible to many injuries due to its role in the Rotator Cuff. The Supraspinatus can be completely ruptured, partially torn, or even become impinged from sudden trauma or overuse. Due to the delicate nature of the Rotator Cuff, is it recommended that if you are experiencing pain in the Supraspinatus, to see our physician right away to ensure that a possible injury does not become worse!
Supraspinatus Tendon
The Supraspinatus tendon is located near the insertion point of the Supraspinatus. The Supraspinatus tendon is often where injury to the Supraspinatus will occur, such as Supraspinatus tendinopathy, Supraspinatus tears and Supraspinatus impingement.
If you are someone who is performing overhead movements for work or sport repeatedly, it is suggested that you perform stretches and exercises for the Supraspinatus to promote optimal muscle and tendon health.
Supraspinatus Tendinopathy
Experiencing Tendinopathy in the Supraspinatus is very common. Tendinopathy can occur from overuse of the muscle tendon that has not been given the opportunity to heal. Small microtears can occur which contribute to muscle pain and inflammation. Sports such as Baseball can contribute to Supraspinatus Tendinopathy, as well as even having bad posture which puts a consistent strain on the Supraspinatus.
You doctors will perform tests to identify if you have Supraspinatus Tendinopathy. Two common physical examinations include the Empty Can Test and the Hawkins Test.
Supraspinatus Tendinopathy is generally treated with rest, ice and heat. Seeing a Physiotherapist will also be beneficial in reducing your recovery time, and they can provide you with stretches and exercises that can help to relieve pain and increase strength in the Supraspinatus.
Supraspinatus Tear
A Supraspinatus tear occurs when the tendon of the Supraspinatus has been ruptured. A tear to the Supraspinatus can be caused from an overuse injury, or an acute injury. For example, wear and tear overtime, a sudden fall on an outstretched arm or lifting objects that are too heavy can all cause a muscle tear.
A tear to the Supraspinatus can be partial thickness or full thickness. A partial thickness tear is when only a part of the muscle is torn. A full thickness tear is when there is a complete tear of the muscle. Partial thickness tears can evolve into full thickness tears if not treated correctly.
Signs of the Supraspinatus tear include,
Pain (with movement, at night or at rest)
Limited range of motion
Muscle stiffness
Instability of the shoulder joint
Similar to Supraspinatus tendinopathy, your doctor will perform various tests to determine of you have a tear in your Supraspinatus. You doctor may also order MRI’s, ultrasounds or x-rays to confirm a diagnosis.
Treatment for a Supraspinatus tear can involve surgery, physiotherapy and corticosteroid injections. Most surgical treatments are performed arthroscopically.
Supraspinatus Impingement
Supraspinatus Impingement can often lead to a Supraspinatus tear. Supraspinatus Impingement occurs in the small space between the Supraspinatus and the Acromion where the can Supraspinatus tendon can become pinched. This pinching leads to swelling and inflammation of the Supraspinatus, which can become worse when the arm is abducted. Most Supraspinatus impingement is caused by overuse of the Supraspinatus.
Symptoms of Supraspinatus Impingement include
Sharp pain during abduction or overhead movements
Increased pain at night
Waist-level arm movement is not painful, but movements involving the Supraspinatus function are
Your doctor will perform certain physical test to determine if you have Supraspinatus impingement. X-rays, MRI’s and ultrasounds can also be useful in confirming the diagnosis. Non-operative treatment for Supraspinatus Impingement include physiotherapy, cortisol injections and anti-inflammatory medications. Operative treatment for Supraspinatus Impingement is not likely but can occur after 6 months of ineffective non-operative therapy. Operative treatment involves Subacromial Decompression, where the space between the Acromion and the tendons of the Rotator Cuff is increased. This surgery can be done arthroscopically or through a larger incision.
Supraspinatus Exercise
Lateral Raise
Holding a dumbbell of your choice in each hand, abduct the arm to about shoulder height. Slowly return the dumbbell to the starting position. Try this lateral raise with your thumbs pointing upwards. Repeat this movement for 3 sets of 12 reps.
Side Lying External Rotation
Lie down on your side with the top elbow tight to your torso. Maintain a 90-degree angle at the elbow while externally rotating the forearm up and down to lift a dumbbell. Repeat this movement for 3 sets of 12 reps.
Prone Elevation
This exercise is similar to the Lateral Raise, however you are lying face down. Lie face down on a bed or bench with your left arm hanging of the edge. Hold a dumbbell in this hand. Point the thumb holding the dumbbell towards the sky as you elevate the hand to about shoulder height. Return to the starting position and repeat this movement for 3 sets of 12 reps.
Supraspinatus Stretch
While standing, place the back of both hands on your hips. Your palms will be facing outwards and your fingers pointed behind you. Slowly move your elbows forwards and towards each other until you feel tension. Hold this position for 30 seconds.
Pendulum Stretch
Stand beside a table that is about hip height. Rest the forearm of the arm that is closest to the table on it. Bend forwards at the hips while maintaining a straight back. Let remaining arm dangle straight down. Swing this arm gently back and forth like a pendulum. Repeat on the other side. Feel free to try other movements such as arm circles in this position.
Cross-Arm Stretch
The Cross-arm stretch is a gentle stretch for your Supraspinatus that can be perform while sitting or standing. This stretch will also target the Posterior Deltoid. You can learn how to perform this stretch here.
