Exercise & Fitness

Shoulder Impingement Exercises

Shoulder Impingement Exercises

Shoulder impingement occurs when the rotatory cuff muscles are injured which causes swelling. As these muscles are surrounded by bone, a series of events occur which affects the movement of shoulder. This can be caused when the shoulder is outstretched over the head. If shoulder impingement is not treated in time then it may cause bursitis and tearing of the rotatory cuff tendons.

Hence treatment should start immediately after symptoms of shoulder impingement are noticed and diagnosed. Treatment focuses on strengthening the shoulder muscles and stretching them by regular exercises. The chances of shoulder impingement reduces if your cuff muscles of shoulder are strong which keeps shoulder joint stable.

There are many exercises which mainly focus on treating shoulder impingement and strengthening the muscles. But care must be taken that you first do warmup exercises before starting the stretching exercises to prevent any injury. Here are a few shoulder impingement exercises which are really effective in treating shoulder impingement.

Shoulder Impingement Exercises

Pendulum

This exercises helps in increasing the mobility of the shoulder.

For doing this exercise support yourself on the fitter hand and then bend your waist a little bit so that you are looking down. Now move the affected hand back and forth like a pendulum slowly and steadily. Continue this for 5 minutes.

Stick Exercise

Grip the end of a 3 feet long stick with the affected hand. Now hold another end with your another hand. Now push the stick with the normal hand such that your affected hand is raised and continue it until the hand becomes parallel to the ground. Hold the position for 20 seconds then again come back to the initial position. Repeat these steps 10-15 times regularly.

Strengthening Exercise

Stand close to the end of a wall with the elbow close to your body. Bend the arm such that it is making right angle at the joint. Stand in that position with the support of the wall by keeping your hand on the wall . Hold the position for 1- 2 minutes and then  relax your arm. Repeat the same steps 10-15 times everyday until the pain persists.

Wall Crawl

This is a very simple exercise. Start by putting your fingers on the wall at a suitable level. Slowly crawl up your finger as high as you can until you are stretched. Hold the position for 20 seconds and then repeat the steps 10times a day.

Internal Rotation

By doing this exercise you strengthen your shoulder muscles. Tie a resistance band on a stationary object and stand to the side of it. Bend your shoulder and hold the other end of resistance band with other arm. Now rotate your hand in towards the inline of your body. Hold the position for 10 seconds and return to the starting position. Perform the exercise 10 times everyday.

Practicing the above shoulder impingement exercises regularly will surely help you and you will be able to move your shoulder much freely within few weeks. Pain will also subside with time but make sure that you are doing the exercises properly. Do not overdo the exercises as it may cause injury and increase the pain. Be in regular touch with your doctor to monitor the improvement in the conditions.

Leave a Comment

We would like to keep you updated with special notifications.