The Supraspinatus, is littlest of the 4 Rotator Cuff muscles and is often a source of pain and dysfunction in the shoulder joint. This muscle is located above the spine of the shoulder blade. To find this muscle on yourself, place your hand on top of your opposite shoulder. With your finger tips pointing down your back, feel for a ridge of bone that runs roughly perpendicular to your spine. The Supraspinatus is just above this ridge of bone and deep to the Trapezius muscle.

Trigger points and stiffness in the Supraspinatus can reduce the amount of internal or medial rotation available in the shoulder. Internal rotation is not only necessary for reaching into your back pocket and getting to the itch in the middle of your back, but lacking internal rotation will limit your second pull in a power clean or snatch. You’ll never be able to get your elbows high and outside if you are missing internal rotation.  Pin it with your lacrosse ball and see if you can’t get a few more degrees out of your range of motion.