Get Vanderbilt Moon Shoulder Form

Cross-body stretch. Sitting or standing, use the unaffected arm to lift the affected arm at the elbow and bring it up and across your body. Press gently, just above the elbow, to stretch the shoulder. Hold the stretch for 15 to 20 seconds. Do this exercise 10 to 20 times per day.

The most commonly seen exercises that recruit the supraspinatus muscle are the dumbbell lateral raise, the barbell bench press and overhead press or military press exercises.

For each exercise, you should do 20 to 30 reps, 3 to 5 times a week. Keep your range of motion small at the beginning and increase it over time. If you choose to use weights, start small and increase a little each week. Perform the exercises slowly.

You should avoid lifting weights above your head or out from the sides of your body. These movements can cause more stress and even further injury to the area. You will will probably also need to avoid the pool, unless you are comfortable using a kickboard.

People with shoulder injuries should initially refrain from exercises that encourage any movement or movement overhead. Forget about activities like throwing a ball or specific weight training at the gym like overhead presses and pull-ups.

The most commonly seen exercises that recruit the supraspinatus muscle are the dumbbell lateral raise, the barbell bench press and overhead press or military press exercises.

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