6 exercises that can cut shoulder impingement symptoms

February 7, 2022

Shoulder impingement is a painful condition when the rotator cuff becomes inflamed and irritated as it moves through a narrow space. This is why we recommend shoulder impingement exercises. The most common causes of impingement are an injury to the shoulder, doing activities such as heavy lifting or bone spurs. Some people may have a shoulder impingement all their lives from heredity.

This shoulder condition can cause weakness and pain, and you might feel like your arm is hanging loose at your side. You should see a doctor immediately when this happens because impinged tendons or muscles can tear or rupture easily. Shoulder impingement exercises from a physical therapist can help you address a shoulder impingement. It can do so by stretching and strengthening your rotator cuff and other muscles surrounding your shoulder.

6 shoulder impingement exercises that can cut your pain:

1. Chest stretch — Stand in a doorway and place your bent elbow against the doorframe, so your upper arm is parallel to the ground. Straighten your arm, but don’t lock it. You should experience a stretch in your chest and shoulder area. Hold for 15 seconds, relax, and repeat.

2. Eagle arms spinal rolls — This exercise helps stretch the chest, shoulders and upper back. When you extend your arms, your palms should be at shoulder level facing each other. Clasp your hands together in front of your chest if you can, but don’t force it if it’s too complicated. Roll your shoulders forward twice. Then roll them backward twice. Finally, rotate your shoulder blades in a big circle, first clockwise, then counterclockwise.

3. Internal rotation with resistance band — Attach a resistance band to an immovable object such as a fence or pole, and then place the other end around your elbow. Your palm should be facing in while doing this exercise. Now move your arm inward, away from your body until it is at a right angle with the band taut. Wait for two seconds and return to the starting position.

4. Seated twist — Sit in a sturdy chair with your feet flat on the floor. Set your left hand on the outside of your right knee and press down slightly to stabilize yourself. Now slowly turn your body toward your right while holding your lower back straight; then return to the center. Repeat 15 times in each direction. This stretch helps you stay loose between sets.

5. Doorway shoulder stretch — Stand in a doorway with one arm extended up at the height of your shoulder. Place the other hand on your hip to stabilize yourself. Then lean forward by hinging at the hips until you feel a stretch in your shoulders and arms. Hold for 15 seconds, relax, and repeat three times per side.

6. Wall sliding exercise — Stand about 2 feet away from a wall with the backs of both hands resting against it. Walk backward so that your butt is touching the wall, and slide both hands down until your elbows are as close to 90 degrees as possible.. Make sure you keep an arch in your lower back throughout this exercise.

The shoulder impingement exercises mentioned above are simple to do with minimal equipment like a resistance band. They can also help cut shoulder impingement symptoms. Shoulder impingement symptoms may be reduced quickly if you do these shoulder impingements exercises correctly. Not sure if you’re doing them correctly? A physical therapist can help ensure that your form and execution are spot on.

Franklin Rehab offer effective physical therapy for a shoulder impingement

Are you looking for physical therapy that complements your shoulder impingement exercises? Franklin Rehabilitation has physical therapists who can treat your shoulder pain. To determine the cause of your shoulder pain, we can perform a free screening. Moreover, our therapists can design a customized physical therapy plan for you that focuses on reducing your pain and preventing it from returning.