Never Exercise Your SUPRASPINATUS (or Rotator Cuff) Without These 2 Keys

Summary by Krater

Coach G from Precision Movement explains the anatomy and function of the supraspinatus muscle and demonstrates seven exercises for rehabilitating rotator cuff injuries based on EMG activation percentages.

From the video

Answers: What are the best supraspinatus and rotator cuff exercises for shoulder rehab?

• supraspinatus anatomy
• rotator cuff rehabilitation
• scapular positioning
• EMG activation in shoulder exercises

Exercises

• Pendulum · bodyweight · 10-20 circles per direction
• External rotation isometric at 0 degrees · bodyweight · 2 sets x 4-8 reps, 5-10 sec hold
• External rotation isometric at 90 degrees · bodyweight · 2 sets x 4-8 reps, 5-10 sec hold
• Prone external rotation (L's) · bodyweight · 2 sets x 4-8 reps, 5-10 sec hold
• Side-lying external rotation · dumbbell · 2-3 sets x 8-12 reps
• Full can · dumbbells · 2-3 sets x 8-12 reps
• Pushup plus · bodyweight · 3-4 sets x Max Reps (good form)

What it concludes

• Supraspinatus is the muscle most commonly involved in rotator cuff tears and pain.
• Scapular positioning and thoracic spine posture are two key factors for preventing supraspinatus impingement and wear.
• Posterior tilt of the scapula creates space in the subacromial space to prevent tendon pinching.
• The pendulum exercise activates the supraspinatus to about 11% of its max and is ideal for the acute phase of pain (7-10 on a 10-point scale).
• Isometric exercises like external rotation at 0 degrees and 90 degrees activate the supraspinatus to 35% and 54% respectively while minimizing movement.
• Prone external rotation (L's), side-lying external rotation, full can, and pushup plus provide higher activation (51% to 99%) and are suited for the resilience phase as pain decreases.