infraspinatus and supraspinatus

the rotator cuff is a mysterious concoction of muscles and skeletal attachments;  let's take a look at two of this group of muscles. these ones join the scapula (shoulder blade) and the head of the humerus (upper arm) together.   they can often be weaker than their 'opposites', the pectoral muscles, and this can lead to dysfunction of the shoulder joint.

 

 

here are two strengthening tools, easily done at home with minimal equipment.  3 sets of 10 is a good place to start, but take your time, and trust your body.

 

n.b.: thanks to the LIVESTRONG website for these;  {there are many helpful fitness and rehab tips at this site, listed below}

Lying External Rotation:

The external rotation movement of your shoulder utilizes the infraspinatus muscle. To perform the exercise lying down, lie on your side with a light dumbbell (or can of beans!) in your hand, and your palm facing down. Keep your upper arm tight against your ribs and your elbow bent at a 90 degree angle. Your elbow should rest on your hip area. Start with your hand up in the air, then slowly lower it down toward the floor. Rotate your shoulder by bringing your hand back up to the starting position. You can also perform the exercise standing with a resistance band or cable machine at the gym.

Side Shoulder Raise:

Commonly known as a lateral raise, a side shoulder raise works your supraspinatus, as well as your side deltoids. You can perform the exercise with dumbbells, resistance bands or anything else that provides light resistance and you can hold in each hand. Stand with your feet about shoulder-width apart and the weights in front of your waist, your hands facing one another. Slowly lift the weights up and out to the sides until your arms are about parallel to the floor. Lower your hands back to where you began, then repeat.

Read more: http://www.livestrong.com/article/312733-exercises-to-strengthen-the-supraspinatus-infraspinatus-muscles-of-the-shoulder/#ixzz2RcRQQYHH