This blog post contains 14 different ways to strengthen the Infraspinatus muscle.
The following exercises can be used to rehabilitate an injury to the Infraspinatus such as a strain, tear or tendinopathy.
Infraspinatus Exercises
Recommendation: Try all of the exercises mentioned on this blog post. Pick the 1-3 exercises that give you the best results to focus on.
READ FIRST:
- Make sure to FEEL the muscular contraction in the Infraspinatus.
- Avoid the common compensation of rotating your torso when performing the exercises.
- Aim for the full range of motion.
- There should be no pain or discomfort.
The Infraspinatus muscle is involved with the following shoulder movements: External Rotation and Horizontal Extension.
1. External Rotation (With Resistance Band)
Instructions:
- Tie a resistance band to a stationary object at elbow height.
- Hold onto the other end of the resistance band in your hand.
- Stand with your target side away from the anchor point of the resistance band.
- Bend your elbow to 90 degrees.
- Keep your elbow by the side of your body.
- Side step away from the anchor point to increase the tension on the resistance band.
- Whilst maintaining the 90 degrees bend in your elbow, move your hand towards the outside.
- Make sure to keep the elbow close to the side of the torso
- Aim to feel a contraction in the back of your shoulder.
- Hold for 3-5 seconds.
- Perform 10 repetitions.
- Progression:
- Increase tension on resistance band.
2. External Rotation (Side Lie)
Instructions:
- Lie down on your side.
- The side that you are targeting should be on the upper side.
- Bend your elbow to 90 degrees.
- Keep the elbow close to the side of the torso throughout this exercise
- Aim to feel a contraction in the back of your shoulder.
- Hold for 3-5 seconds.
- Perform 10 repetitions.
- Progression:
- Hold onto an appropriate amount of weight in your hand.
3. External Rotation (Isometric)
Instructions:
- Stand up right.
- Bend your elbow to 90 degrees.
- Have your elbow by the side of your torso.
- Place the hand of the opposite side on the back of your wrist.
- Push your fist into your hand without allowing the hand to move position.
- Push as hard as you can comfortably tolerate.
- Hold for 30 seconds.
- Perform 3-5 repetitions.
- Progression:
- Apply more pressure.
- Repeat exercise in different arm positions.
4. Shoulder External Rotation
Instructions:
- Tie a resistance band to a stationary object at approximately shoulder height.
- Hold the other end of the resistance band with your hand.
- Stand facing towards to anchor point of the resistance band.
- Walk backwards to increase tension on the resistance band.
- Bend your elbow to 90 degrees.
- Lift your elbow out towards the side to shoulder height.
- Pull the resistance band backwards.
- Aim to feel a muscular contraction in the back of the shoulder.
- Hold for 3-5 seconds.
- Perform 10 repetitions.
- Progression:
- Increase tension on resistance band.
5. External Rotation (With Weight)
Instructions:
- Stand up right.
- Hold onto an appropriate amount of weight in your hand.
- Bend your elbow to 90 degrees.
- Lift your elbow out towards the side to shoulder height.
- Whilst keeping the elbow in the same position, rotate your arm backwards.
- Aim to feel a muscular contraction in the back of the shoulder.
- Hold for 3-5 seconds at the bottom of the movement.
- Perform 10 repetitions.
- Progression:
- Increase the amount weight.
6. External Rotation (Prone)
Instructions:
- Lie facing downwards on the floor.
- Bring your arm out towards the side.
- Bend your elbow to 90 degrees.
- Lift your hand off the floor.
- Aim to feel a muscular contraction in the back of the shoulder.
- Hold for 3-5 seconds.
- Perform 10 repetitions.
- Progression:
- Increase the hold duration.
7. Horizontal Extension
Instructions:
- Tie a resistance band to a stationary object at a level slightly below shoulder height.
- Hold the other end of the resistance band with your hand.
- Stand facing towards the anchor point of the resistance band.
- Side step away to increase tension on the resistance band.
- Start with your arm straight and pointing in front of you
- Whilst keeping your arm straight, pull the resistance band backwards.
- Aim to feel a muscular contraction in the back of the shoulder.
- Hold for 3-5 seconds.
- Perform 10 repetitions.
- Progression:
- Increase tension on resistance band.
8. Horizontal Extension (Side Lie)
Instructions:
- Lie down on your side on a bench.
- The target side will be on the upper side.
- Hold onto an appropriate amount of weight.
- Start with your arm across the front of your chest and hand dangling downwards.
- Whilst keeping your arm straight, lift your arm to the horizonal position.
- Aim to feel a muscular contraction in the back of the shoulder.
- Hold for 3-5 seconds.
- Perform 10 repetitions.
- Progression:
- Increase the amount of weight used.
9. Horizontal Extension (Prone)
Instructions:
- Lie facing downwards on the floor.
- Place your arm out towards the side.
- Bend your elbow to 90 degrees.
- Lift your arm upwards.
- Aim to feel a muscular contraction in the back of the shoulder.
- Hold for 3-5 seconds.
- Perform 10 repetitions.
- Progression:
- Hold onto an appropriate amount of weight.
10. Reverse Fly
Instructions:
- Stand up right.
- Hinge forwards so that your torso is angled forwards.
- Start with your arms in a vertical position.
- Raise your arms out towards the side.
- Aim to feel a muscular contraction in the back of the shoulder.
- Hold for 3-5 seconds.
- Perform 10 repetitions.
- Progression:
- Hold onto an appropriate amount of weight.
11. High Row
Instructions:
- Tie a resistance band to a stationary object at approximately shoulder height.
- Hold the other end of the resistance band with your hand.
- Stand facing towards the anchor point of the resistance band.
- Step backwards to increase tension on the resistance band.
- Pull your elbows backwards. Keep it at shoulder height.
- Aim to feel a muscular contraction in the back of the shoulder.
- Hold for 3-5 seconds.
- Perform 10 repetitions.
- Progression:
- Increase tension on resistance band.
12. External Rotation (Elbow Forward)
Instructions:
- Anchor a resistance band to a stationary object towards the side.
- Sit in front of a table.
- Hold onto the other end of the resistance band with your hand.
- Create tension in the band.
- Place your elbow onto the table.
- Bend your elbow to 90 degrees.
- Pull the resistance band out towards the side.
- Hold for 5 seconds at the end range position.
- Perform 20 repetitions.
- Progression:
- Increase tension on resistance band.
13. Shoulder Press
Instructions:
- Anchor a resistance band to a stationary object at approximately shoulder height.
- Stand facing towards the anchor point of the resistance band.
- Hold onto the other end of the resistance band with your hand.
- Step backwards to increase the tension in the resistance band.
- Bring your elbows back at shoulder height.
- Rotate your arm backwards.
- Press your arms upwards.
- Aim to keep your forearm in a vertical position throughout this exercise.
- Perform 20 repetitions.
- Progression:
- Increase tension on the resistance band.
14. Pivot
Instructions:
- Assume the straight arm plank position.
- Shift your weight into one hand.
- Whilst keeping that arm fixated on the floor, slowly rotate your body away.
- Aim to feel the muscular contraction in the back of the shoulder on the arm in contact with the floor.
- Return to the starting position.
- Perform 5-10 repetitions.
- Repeat on other side.
- Progression:
- Go slower.
- Have your feet elevated on a step.
Conclusion
The Infraspinatus is an important muscle that is part of the rotator cuff of the shoulder.
This muscle is involved with shoulder stabilization, external rotation and horizontal extension.
The exercises can help fix an injury (such as strain/tear/tendinopathy) to the Infraspinatus.
Follow the exercises on this blog post to strengthen the Infraspinatus muscle.
What to do next
1. Any questions?… (Leave me a comment down below.)
2. Come join me on the Facebook page. Let’s keep in touch!
3. Start doing the exercises!
Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For More Information: Medical Disclaimer.
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