Best shoulder impingement exercises to relieve

Shoulder impingement is a common cause of shoulder discomfort. It is characterized by a ‘pinching’ feeling while moving the hand(s) in particular directions and may be addressed utilizing shoulder impingement exercises. Jerome G. Enad, MD and board-certified orthopedic surgeoni , states “Shoulder impingement occurs when one part of the shoulder is rubbing and grinding on another part, causing pain.”

What Is Shoulder Impingement?

Shoulder impingement is a painful ailment of the shoulder joint. It occurs in the physical and mechanical ‘pinching’ of a structure within the shoulder joint. Stephanie Carter Kelley, Ph.D. and a board-certified specialist in Orthopedic PT, explains, “Pain typically occurs in the front aspect or deep within the shoulder as someone reaches overhead or across the body.” She notes that the primary soft tissue structures squeezed are:

Rotator cuff tendons.
Biceps tendoni situated at the front of the joint.
Less often, a bursa (protective fluid-filled sac) gets swollen after an injury.

A total of 464 participants were enrolled in a research that investigated the occurrence of rotator cuff tendon rips and symptoms and their connection with pain. The prevalence of tendon tears was 22.2%, whereas 8.9% had seen their general physician with shoulder discomfort and a rotator cuff tear, 18.8% with shoulder pain and an atypical tendon, and 29.3% with shoulder pain.

What Causes Shoulder Impingement?

Spatial Issue: Mechanical narrowing of the area above the ball-and-socket joint is a typical cause of shoulder impingement.
Poor Posture: Rounded upper back, shoulder blades positioned front and tilted downward, and upper arm turned inward.
Stiffness: Loss of mobility at any of the joints in the chain of the shoulders. Jordan Duncan, DC, notes, “Decreased mobility of the thoracic spinei can also cause shoulder impingement.”
Shoulder Instability: Injury often causes aberrant mobility 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 motions).
Hyperactive Muscles: The upper trapeziusi muscles can become hyperactive when a person is driven into “fight or flight” by stress or terror. These muscles travel down the sides of the neck out to the top of the shoulders. According to Stephanie Carter Kelley, Ph.D., “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 hyperactive, they ‘take over’ the movement of reaching upwards and don’t enable the supporting muscles to correctly coordinate the complicated movements.”
Repetitive Moments: Regularly doing overhead motions like swimming, painting, throwing, or even some gym routines may ultimately develop to shoulder impingement. This is because these activities place persistent tension on the shoulder joint, increasing the likelihood of inflammation and pain over time. To help prevent this, focus on appropriate form and take frequent rests to allow the shoulder to rest.

Shoulder Impingement Exercises to Reduce Pain

A shoulder exercise routine exists to improve shoulder strength and flexibility while helping patients recover from impingement. They can help relieve discomfort and promote shoulder mobility. However, they are not to be overdone so as to strain the shoulders any further. For every muscle-strengthening activity, the goal is to focus on technique and remain comfortable while executing it. One excellent suggestion is to apply a hot water bag to prep the muscles before commencing the workouts.

1. Wall Slides

Shoulder Impingement Exercises

Steps

Stand facing a wall. Hold the edges (top) of a towel with each hand.
Place a foot closer to the wall so that you are in a staggered stance.
Place your hands on the wall while you are still clutching the towel.
Slide your hands up as far as you can.
Pause for a while and return to the starting position.
Do this scapular stability exercise 10 times twice or thrice a day.

2. Shoulder Scaption

Steps

Stand upright in front of a mirror. Use one-pound dumbbells during this rotator cuff exercise session.
Show the V shape with your hands in front of your body. This is the starting position.
Lower your arms slowly.
Raise your arms again.
Do this shoulder mobility exercise 10-12 times twice a day.

3. Posterior Capsular Stretch

Steps

Sit in a chair with your troubled arm facing forward.
Bring the arm across your body.
With the other hand, press the afflicted arm’s elbow further over.
Count to 5 and relax.
Do this shoulder rehabilitation exercise 5-10 times twice a day.

4. Side-Lying External Rotation

Steps

Place yourself in the side position that is not affected by pain.
Keep a 1-pound dumbbell at your side with the opposite hand in place. Stay close to your body with your elbow as you position your upper arm in a right angle to the forearm.
Keep your elbow pressed against your body when you perform the arm upward motion.
Let time pass before you move your arm to its starting position.
Perform this exercise ten times throughout two to three daily sessions.

5. Internal Rotation

Shoulder Impingement Exercises

Steps

Secure a resistance therapy band to a door handlebar.
Sit on a chair.
Hold the end of the band with your afflicted arm. Keep your elbow close to the body and insert a wrapped towel in between. Your upper arm and forearm should be perpendicular to each other. This is the starting position.
Now, pull the resistance band towards your chest.
Pause for a moment and relax.
Do this shoulder injury prevention exercise 10-15 times, twice a day.

6. Levator Scapulae Stretch

Steps

Sit on a chair and lay your hand behind your shoulders.
Turn your head in the other direction at roughly 45 degrees.
Place the second hand behind your head and drop your head.
Pause for 5 seconds, feel the stretch, and release.
Do this shoulder blade exercise five times on each side two or three times a day.

7. Open Books

Steps

To start you should move horizontally with one arm and one leg bent at 90 degrees in front of your body.
Lift the top arm and spin onto the opposing side without moving your lower body.
Keep staring at your hand and feel the stretch.
Pause for three seconds and return back to the original position.
Do this shoulder joint workout 5 times on each side twice a day.