- Stretch your shoulder muscles to improve the general flexibility of the joint and help to ensure proper alignment of the muscles prior to exercising them. In order to stretch the supraspinatus, stand with your feet shoulder-width apart and place your hands on your hips. Slowly move your elbows as far toward the front of the body as you comfortably can, keeping your hands firmly in place, and hold the position for 20 seconds. Return your arms to their original position.
- Strengthen your supraspinatus muscle to help your arm rotate in the socket and reduce the risk of injury to the muscle and related tissues. Stand with your back pressed against a wall and your feet flat on the floor, spaced shoulder-width apart. Keeping your back pressed to the wall, bring both of your arms over your head. Flex your elbows slightly as you bring your fingers together above your head. Ensuring your arms maintain full contact with the wall, lower your arms to your sides. Repeat this motion 20 to 30 times. If at first you cannot touch the wall with your arms, maintain contact with the backs of your hands. Work on making contact with your elbows, gradually increasing the amount of wall you are able to touch. When you can easily do 30 repetitions, try the exercise again holding 1-pound weights or bottles of water.
- To further increase the endurance of your shoulder, try to incorporate at least 30 minutes of aerobic activity into your schedule three times a week. Aerobic exercises strengthen the heart and improve the general function of the cardiovascular system. However, PreventDisease.com cites articles that indicate a connection between aerobic activity and improved performance of the muscles in the rotator cuff, including the supraspinatus. Start with something simple like walking for 10 minutes at a time and work your way up to cycling, swimming, dancing or jogging for at least 30 minutes on most days of the week.
