冈上肌怎么了

Supraspinatus

肩胛骨上缘（深层）常见

这块肌肉是什么

肩袖四块肌肉之一，位于肩胛骨上缘的冈上窝，肌腱从肩峰下方的狭窄通道穿过、连到肱骨。负责手臂开始外展的头15°，并时刻把肱骨头稳稳"吸"在肩关节窝里。

为什么会不舒服

长期圆肩、头前伸使肩峰下空间变窄，抬手臂时肌腱被反复挤磨（肩峰撞击）；过顶动作过多（举重、游泳、羽毛球、刷墙）；提重物或睡姿压肩。

常见不适表现

手臂侧抬到60-120°时肩膀外侧疼（典型"疼痛弧"）；夜间侧睡压到肩膀痛醒；梳头、穿衣、够高处费劲；肩膀发虚、抬不起来。

缓解方法

减少长时间过顶动作；改善圆肩、含胸姿势；弹力带做肩袖外旋和肩胛稳定训练；⚠️ 疼痛持续、抬臂明显无力，建议就医排查肩袖损伤。

在三维人体上查看冈上肌

相邻的肌肉

Supraspinatus

Top of the shoulder blade (deep) · Common

What this muscle is

One of the four rotator-cuff muscles, in the groove along the top of the scapula. Its tendon passes through the narrow space under the acromion and attaches to the humerus. It starts the first 15° of lifting the arm out to the side, and it keeps the head of the humerus seated in the socket.

Why it gets uncomfortable

Rounded shoulders and a forward head narrow the space under the acromion, so lifting the arm rubs the tendon again and again (impingement); too much overhead work (weights, swimming, badminton, painting a wall); carrying something heavy, or sleeping on the shoulder.

How it usually feels

Pain on the outside of the shoulder when the arm lifts out to the side through 60–120° (a typical "painful arc"); waking at night when you lie on that shoulder; trouble combing your hair, dressing, or reaching up high; a shoulder that feels weak and will not lift.

What helps

Spend less time with the arm overhead. Ease rounded, collapsed shoulders. Use a band for cuff outward rotation and for steadying the shoulder blade. ⚠️ If the pain continues, or the arm is clearly weak when you lift it, see a doctor to check for a cuff tear.

本内容为运动健康科普，仅供参考，不构成医疗建议；不适持续或加重请及时就医。 General movement and health information, not medical advice. See a doctor if it continues or gets worse.