Shoulder Impingement Exercises

Shoulder impingement syndrome is one of the many problems brought by aging! We will begin this discussion by giving an overview of the condition of shoulder impingement. The human shoulder is made up of different parts, that contribute to the rotating movements of the shoulders. Damage or injury to any of these parts can lead to problems in using the shoulders for day-to-day activities. Shoulder impingement syndrome is a condition, characterized by crimping of the bursa and the supraspinatus tendon between the upper arm bone and acromion. The acromion forms the upper most layer of our shoulder bones. The bursa actually is a lubricant sac and it acts as a soft cushion to prevent the grinding of the rotator cuff and the acromion.

What are the shoulder impingement syndrome causes? Well, it is usually a result of prolonged use of the shoulders in one position (most probably elevated position). This can lead to shoulder pain and damage to the rotator cuff. Moreover, inadequate space between the rotator cuff and the acromion can also lead to impingement. The shoulder structure is designed in such a way that, normally, the rotator cuff tendons swiftly slide over the acromion, whenever you make upward movements of the shoulder. But, in shoulder impingement grinding between these two takes place, rather than gliding! Person suffering from shoulder impingement generally shows symptoms such as, pain while making upward and downward movements of the shoulder. Along with the pain, shoulder muscles tend to weaken. Often, pain is observed on performing movements, however in some people, pain might be felt in the top external part of the shoulder, even if the shoulder is kept stable.

Shoulder impingement can be treated with the help of ice treatment, shoulder impingement surgery, medications and physical therapy. However, to recover quickly, shoulder impingement exercises are an excellent option.

Shoulder Impingement Syndrome Exercises

The following are some exercises that would help you relieve in a comparatively short time. However, remember that you need to be regular and should do these exercises with the right technique, so as to get quick and positive results.

Exercise # 1
Tricep stretch is amongst the most popular shoulder impingement stretching exercises. This exercise is easy as well as effective. Place the palm of your right hand at the back of the head, with the elbow bent. Now, touch your right elbow with your left hand and try to pull your right hand down. Maintain this position for some time and then slowly come to the normal position. Repeat with the other hand. Do about 8-10 repetitions.

Exercise # 2
Place both your hands at the back of the head and then gradually pull your elbows back. Pull your elbows till the time you feel a sufficient stretch in the shoulder muscles. Hold this position for some seconds and then repeat. Do about 9-10 repetitions.

Exercise # 3
This is the easiest of all the shoulder impingement exercises! Just swing your arm in forward and backward direction and then sideways. Further, you can rotate your arms in small circles. Rotation should cause sufficient stretch in the shoulder muscles.

Exercise # 4
Stand straight with your back facing a door. Now, stretch your arms backward and hold the door frame with your hands. Gradually lean forward to stretch your shoulder and chest muscles. Stand in this position for about 4-5 seconds and then slowly come to the original position. 8-10 repetitions would suffice.

Exercise # 5
Lean on a table by supporting your body with either of the arms. Now, let the other arm hang freely. Further, rotate your hanging arm in a clockwise and anticlockwise direction. Once you do this, move your arm like a pendulum in all the directions. Perform about 20-25 repetitions in each direction, with both the arms.

Remember to rest between repetitions and also do not overstretch your shoulder muscles. While recovering from the shoulder impingement syndrome, avoid lifting heavy objects and also do not perform heavy sport activities, that might exert strain on the shoulders. Follow the above mentioned shoulder impingement exercises and the guidelines, to recover from the condition in a short period of time. All the Best!