Shoulder Impingement Syndrome Exercises

If you are an athlete or someone who often performs overhead movements, you may have experienced or be at risk for shoulder impingement syndrome. 

Shoulder impingement syndrome results from the rotator cuff tendon becoming irritated as it rubs against the acromion. The acromion is the bony process of the shoulder blade. 

If you are dealing with this condition, shoulder impingement syndrome exercises can help relieve pain and discomfort. Try to do at least 10 repetitions of each one. Let’s review five of those exercises.

1. Scapula Squeeze

Squeeze your shoulder blades together as you place your arms to the side. Do this for 5 seconds at a time and then relax. About 10 repetitions should be fine.

2. Chest Stretch

Use your doorway or any vertical surface you can stand against. Place your forearm on the door frame or surface. Once your forearm is steady, you can begin to slowly turn your body away from the arm. Keep turning until you feel a good stretch in your chest muscles. At the end of each turn, hold your position for at least 5 seconds. 

3. Scapula Push and Pull

Put your scapula to work again as you hold your arms out horizontally in front of your body. Now use your shoulders to work your arms forward and backward in the horizontal plane.

4. Back Shoulder Stretch

For this exercise, you will use both arms for a good stretch. As you rest one arm across your body, the other arm will pull it tightly towards your chest. Continue this pulling motion until you feel a gentle stretch of the muscles at the back of the shoulder. 

Once you feel the end stretch, hold the position for at least 5 seconds.

5. Internal Rotation With Resistance Band 

If you have a resistance band on deck, put it to use with this exercise. One end of the band can go on a door handle. Take your position by standing sideways to the resistance band and grasp the other end with one hand. Make sure your elbow stays bent by your side. 

Carefully begin to rotate your shoulder to move your hand across your body. Your elbow should stay in place as you conduct this movement. 

You Can Manage Shoulder Impingement Syndrome

In conclusion, being active sometimes puts a strain on the body. Luckily, the above exercises that help with shoulder impingement syndrome can provide relief. However, you should consult a doctor first to ensure you are not putting additional strain on your body. 

Categorized in: Exercises, Shoulder Impingement Syndrome

This post was written by admin