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Understanding Shoulder Impingement
What is Shoulder Impingement?
Shoulder impingement is a common condition that occurs when the tendons of the rotator cuff muscles get pinched between the bones of the shoulder joint. This can cause pain, inflammation, and limited range of motion in the shoulder. If left untreated, shoulder impingement can lead to more serious conditions like rotator cuff tears.
Causes of Shoulder Impingement
Shoulder impingement can be caused by various factors, including repetitive overhead activities, poor posture, muscle imbalances, and bone spurs. It is commonly seen in athletes, weightlifters, and individuals with jobs that require frequent overhead movements.
Shoulder Impingement Exercises to Relieve Pain and Restore Function
If you are experiencing shoulder impingement, these exercises can help alleviate pain, strengthen the muscles around the shoulder, and improve your overall shoulder function:
1. Pendulum Swings
Stand with your unaffected arm resting on a table or chair for support. Let your affected arm hang freely and gently swing it in a circular motion, clockwise and counterclockwise. This exercise helps to improve blood flow and mobility in the shoulder joint.
2. Wall Slides
Stand with your back against a wall, feet shoulder-width apart. Slowly slide your arms up the wall, keeping your elbows and wrists in contact with the wall. Bring your arms back down to the starting position and repeat. Wall slides strengthen the muscles of the upper back and improve shoulder blade positioning.
3. External Rotation
Lie on your unaffected side with a rolled-up towel between your affected arm and your body. Keep your elbow bent at a 90-degree angle and slowly rotate your forearm upwards, keeping your upper arm still. Return to the starting position and repeat. This exercise targets the rotator cuff muscles and helps to improve their strength and stability.
4. Scapular Squeezes
Sit or stand with your arms by your sides. Squeeze your shoulder blades together, as if you are trying to hold a pencil between them. Hold for a few seconds and release. Scapular squeezes help to strengthen the muscles that stabilize the shoulder blades.
5. Prone Row
Lie face down on a bench with a dumbbell in each hand, palms facing inwards. Bend your elbows and raise your arms, squeezing your shoulder blades together. Lower the dumbbells back down and repeat. This exercise targets the muscles of the upper back and helps to improve overall shoulder stability.
6. Standing Rows
Stand with your feet shoulder-width apart and hold a resistance band with both hands, palms facing inwards. Keep your elbows bent at a 90-degree angle and squeeze your shoulder blades together as you pull the band towards your chest. Slowly release and repeat. Standing rows strengthen the muscles of the upper back and improve posture.
7. Internal Rotation
Stand with your unaffected arm resting on a table or chair for support. Hold a resistance band in your affected hand, keeping your elbow bent at a 90-degree angle. Slowly rotate your forearm inwards, towards your abdomen. Return to the starting position and repeat. This exercise targets the muscles of the rotator cuff and improves internal rotation strength.
8. Shoulder Press
Sit or stand with a dumbbell in each hand, palms facing forward. Lift the dumbbells to shoulder level and press them overhead, fully extending your arms. Lower the dumbbells back down to shoulder level and repeat. Shoulder presses strengthen the muscles of the shoulder and improve overall shoulder strength and stability.
9. Low Rows
Attach a resistance band to a sturdy anchor point at waist height. Stand facing the anchor point, holding the band with both hands, palms facing each other. Keeping your elbows close to your sides, pull the band towards your body, squeezing your shoulder blades together. Slowly release and repeat. Low rows target the muscles of the upper back and improve shoulder blade control.
10. Reverse Flies
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards. Bend forward at the hips, keeping your back straight. Raise your arms out to the sides, squeezing your shoulder blades together. Lower the dumbbells back down and repeat. Reverse flies strengthen the muscles of the upper back and improve overall shoulder stability.
Remember to consult with a healthcare professional or a qualified physical therapist before starting any new exercise program, especially if you have a pre-existing shoulder condition or injury. These exercises should be performed with proper form and technique to avoid further aggravation of the shoulder impingement. Consistency and patience are key to achieving positive results and restoring your shoulder function.
