3 Simple Exercises to Ease Shoulder Impingement
Shoulder impingement syndrome is a common cause of shoulder pain. It occurs when there is impingement of tendons or bursa in the shoulder from bones of the shoulder. Overhead activity of the shoulder, especially repeated activity, is a risk factor for shoulder impingement syndrome.
With shoulder impingement syndrome, pain is persistent and affects everyday activities. Motions such as reaching up behind the back or reaching up overhead to put on a coat or blouse, for example, may cause pain.
Over time, impingement syndrome can lead to inflammation of the rotator cuff tendons (tendinitis) or bursa (bursitis). If not treated appropriately, the rotator cuff tendons can start to thin and tear.
Physical therapy has been shown to be an effective treatment for management of shoulder impingement syndrome.
In today’s video, we demonstrate 3 simple exercises we commonly prescribe for patients with shoulder impingement syndrome.
- 𝐃𝐨𝐨𝐫𝐰𝐚𝐲 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 – While standing in a doorway, place your arms up on the door jam and place one foot forward through the doorway as shown. Next, bend the front knee until a stretch is felt along the front of your chest and/or shoulders. Repeat 3 sets of 30 second holds.
- 𝐔𝐩𝐩𝐞𝐫 𝐓𝐫𝐚𝐩𝐞𝐳𝐢𝐮𝐬 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 – Begin by retracting your head back into a chin tuck position. Next, place one hand behind your back and gently pull your head towards the opposite side with the help of your other arm. Repeat 3 sets of 30 second holds.
- 𝐒𝐢𝐝𝐞 𝐋𝐲𝐢𝐧𝐠 𝐄𝐱𝐭𝐞𝐫𝐧𝐚𝐥 𝐑𝐨𝐭𝐚𝐭𝐢𝐨𝐧 – Lie on your side and hold a weight with your elbow bent and rested on your side. Place a small rolled up towel between your upper arm and body. Next, move your forearm and hand from the ground towards the ceiling as shown. Lower back down. Repeat for 3 sets of 10 reps.