Top Shoulder Impingement Exercises to Try

Shoulder impingement is a prevalent cause of shoulder discomfort. It is characterized by a ‘pinching’ sensation while moving the hands in certain directions and may be managed using shoulder impingement exercises, and board-certified orthopedic surgeoni , says “Shoulder impingement occurs when one part of the shoulder is rubbing and grinding on another part, causing pain.”

Anti-inflammatory medications and physical therapy exercises help counteract shoulder impingement and enhance hand movement. In this post, experts speak about shoulder impingement, its causes and diagnosis.

What Is Shoulder Impingement?

Shoulder impingement is an excruciating condition of the shoulder joint. It results in the physical and mechanical ‘pinching’ of a structure within the shoulder joint. and a board-certified specialist in Orthopedic PT, says, “Pain typically occurs in the front aspect or deep within the shoulder as someone reaches overhead or across the body.” She explains that the primary soft tissue structures squeezed are:

• Rotator cuff fibers.

• Biceps tendoni located at the front of the joint.

• Less often, a bursa (protective fluid-filled sac) grows distended after an injury.

A total of 464 individuals were included in a study that analyzed the prevalence of rotator cuff tendon injuries and symptoms and their association with pain. The prevalence of tendon injuries was 22.2%, while 8.9% had seen their general physician with shoulder pain and a rotator cuff tear, 18.8% with shoulder pain and an abnormal tendon, and 29.3% with shoulder pain.

To comprehend shoulder impingement and treat it, knowing what causes it is essential. Scroll down for a list of factors that can induce shoulder impingement.

What Causes Shoulder Impingement?

• Spatial Issue: Mechanical constriction of the space above the ball-and-socket joint is a common cause of shoulder impingement.

• Poor Posture: Rounded upper back, shoulder blades positioned forward and tilted downward, and upper arm rotated inward.

• Stiffness: Loss of motion at any of the joints along the chain of the shoulders, “Decreased mobility of the thoracic spinei can also cause shoulder impingement.”

• Shoulder Instability: Injury typically produces abnormal motion of the shoulder.

• Muscle Weakness: Weakness in muscles that support and move the shoulder blade and rotator cuff muscles (group of four muscles that facilitate shoulder and hand movements).

• Overactive Muscles: The upper trapeziusi muscles can become overactive when a person is provoked into “fight or flight” by tension or anxiety. These muscles travel along the sides of the neck out to the top of the shoulders, “Tension you feel all day along the sides of your neck and chronic low-level stress causes shoulders to creep up to your ears by way of upper trapezius activity. When the upper traps are overactive, they ‘take over’ the movement of reaching aloft and don’t allow the supportive muscles to correctly coordinate the intricate movements.”

Shoulder Impingement Exercises To Reduce Pain

Apply a heated water cloth to prime the muscles before commencing the exercises. Start with fewer reps and increase them progressively. You can even add weights. Apply an ice compress after you complete the exercises.

Advises “one should not ‘push through’ any fatigue or pain in the shoulder.” Let your physical therapist know if you experience pain and distress while exercising. With these principles in mind, let’s commence with the shoulder impingement exercises.

1. Wall Slides

Steps

• Stand facing a wall. Hold the borders (top) of a cloth with each hand.
• Place a foot closer to the wall so that you are in a staggered position.
• Place your palms on the wall while you are still holding the cloth.
• Slide your palms up as far as you can.
• Pause for a moment and return to the initial position.
• Do this scapular stabilization exercise 10 times twice or thrice a day.

2. Shoulder Scaption

Steps

• Stand upright in front of a mirror. Hold a 1-pound dumbbell in each hand for this rotator cuff exercise.
• Raise your palms in front of you in a ‘V’. This is the beginning position.
• Lower your limbs slowly.
• Raise your limbs again.
• Do this shoulder mobility exercise 10-12 times twice a day.

3. Posterior Capsular Stretch

Steps

• Sit on a chair and extend your affected arm in front of you.
• Bring the arm across your body.
• With the other hand, press the affected arm’s elbow further over.
• Count to 5 and unwind.
• Do this shoulder rehabilitation exercise 5-10 times twice a day.

4. Side-Lying External Rotation

Steps

• Lie down on the unaffected side.
• Hold a 1-pound dumbbell with the other arm. Keep your elbow near to your body, and the upper arm perpendicular to the forearm.
• Move your arm up while retaining your forearm against your body.
• Pause for a moment and return your arm back to its original position.
• Do this 10 times, two to three times a day.

5. Internal Rotation

Steps

• Secure a resistance therapy band on a door crossbar.
• Sit on a chair.
• Hold the extremity of the band with your afflicted limb. Keep your forearm near to the body and position a bundled cloth in between. Your upper arm and forearm should be perpendicular to each other. This is the beginning position.
• Now, draw the resistance band towards your torso.
• Pause for a moment and unwind.
• Do this shoulder injury prevention exercise 10-15 times, twice a day.

6. Levator Scapulae Stretch

Steps

• Sit on a chair and position your hand behind your shoulders.
• Turn your gaze towards the opposite direction at about 45 degrees.
• Place the other hand behind your head and lower your cranium.
• Pause for 5 seconds, experience the stretch, and release.
• Do this shoulder blade exercise five times on each side two or three times a day.

Read Also: Effective Exercises For Osteoporosis Prevention

7. Open Books

Steps

• Lie down on your side with your knees at 90 degrees and both limbs in front of you.
• Lift the upper arm and rotate onto the opposite side without moving your lower torso.
• Keep gazing at your hand and experience the stretch.
• Pause for three seconds and return back to the original position.
• Do this shoulder joint exercise 5 times on each side twice a day.

8. Standing Rows

Steps

• Secure a therapy band on a door latch.
• Hold the extremities with your hands, maintain your elbows bowed and near to the body, and forearms at 90 degrees.
• Pull the bands backward, compressing your shoulder blades together.
• Count to 3 and unwind.
• Do this 10 times twice a day.