The PRIMARY job of the supraspinatus is to raise the arm away from the body, especially the first 15 degrees of movement. Then why the HELL does everyone tell me to do external rotations to rehab this muscle??? It’s also one of he most commonly injured muscles of the rotator cuff muscles. Here’s a movement to rehab/ prefab this commonly torn muscles.
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Double up a micro or mini band and push out against it and hold. Keep the band close to your body and your arms straight. Then when you can’t hold any more do slow controlled reps until you can’t do those any more. 3x10 won’t do anything unless 3x10 is actually hard for you.
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Do 3 rounds