Exercises for Shoulder Infraspinatus

The infraspinatus is one of the many smaller muscles making up the shoulder's rotator cuff. Overloading weight on the shoulder muscles or repetitive motion strain can weaken or even tear the infraspinatus. Shoulder pain caused by lateral arm rotation is a good indication that infraspinatus injury has occurred. Stretching and exercising the rotator cuff muscles can reduce the risk of injury and protect the full range of motion that your shoulders provide.

External rotation

• Perform a few sets of external rotation stretches to improve infraspinatus strength. This stretch is best performed with elastic resistance tubing. Secure the tubing so that it hangs down from a vertical surface, such as a wall, at elbow height. You might be able to tie the tubing to a doorknob or similar fixture, or you may have to install a nail or similar implement into the wall first. Grab the tubing from the other end and walk away until you hit resistance. Keep the tubing in front of you and your shoulders parallel to the tubing. With your hand gripping the tubing at your bellybutton, rotate your forearm at least 90 degrees from your body. Make sure to keep your elbow tucked tight against your body.

  Use a light resistance piece of elastic tubing, if possible. External rotation works the infraspinatus and the teres minor, both of which usually work in tandem with other rotator cuff muscles. Move up to a higher-resistance tubing after you have used the light-resistance tubing for a week, or when you feel comfortable.

Chin-up/Pull-up

• Perform a few sets of chin-up or pull-up exercises to work your infraspinatus. Find a stable bar at least 1 foot taller than yourself that your hands can reach easily. Grip the bar at shoulder width. Allow your shoulders and lower body to relax, and then pull up until your chin is over the bar. Lower yourself and repeat to perform more chin-ups.

  Use smooth, fluid motion during your chin-ups. Jerking can increase the risk of tearing delicate rotator cuff muscles. Performing slower chin-ups can increase the endurance of your shoulder muscles, including the infraspinatus.

  Use a pronated grip while performing chin-ups. A pronated grip is achieved by placing your fingers tight together on top of the bar with the palms gripping the side of the bar facing you. Keep your thumbs tight against your palms instead of wrapping them underneath the bar.

Shoulder dislocations

• Perform multiple sets of shoulder dislocation stretches to increase mobility of the infraspinatus and the rest of your rotator cuff. Hold a lightweight bar, such as a broomstick or hollow PVC pipe, in your hands. Grip the bar wider than your shoulder width, about waist high. In a circular motion, throw your arms up and over your head so that they reach behind you, stopping when the bar reaches your hips. Squeeze your shoulders together while performing this maneuver. Lift your arms back over your head to return to the starting position, and repeat.

  Keep your elbows and back straight while performing this stretch. Loose elbows limit mobility, and a misaligned back can create vertebrae stress. Squeeze your gluteus maximus muscles during dislocations to keep your back aligned. Widen your grip if you have problems lifting the bar over your head.