Are you also unable to lift or rotate your arm due to a shoulder impingement? Do you also want to know the most effective exercises to get rid of this condition? If so, then you are in luck today.
Shoulder impingement syndrome is a condition that causes pain and affects your range of motion. Here, we will explore the 10 most effective exercises to help you get rid of this condition. Reading this guide and performing these exercises will enable you to get rid of this condition on your own and recover quickly.
Isometric Shoulder Internal And External Rotation:
Isometric exercise is the first thing on our list. To do it, you have to tighten your muscles without moving the joint. Whether you’re standing or sitting, put a towel roll between your elbow and torso and bend your elbow a full 90 degrees.
Push your forearm into the towel roll. Contract the muscles around your shoulder for 5-10 seconds. Repeat on both sides.
Side-Lying Shoulder External Rotation:
The next exercise is side-lying shoulder external rotations. To perform it, lie on your side with your elbow bent at a 90-degree angle. Keep a light dumbbell in your hand. Keep your elbow against your side and slowly rotate your forearm upward, away from your body. Hold for a moment at the top, and then lower back down. It strengthens your muscles and stabilizes your shoulder joint.
Shoulder Scaption Exercise:
Make a 30-45-degree angle to the front of your body while doing so. Stop your arms when you reach your shoulder height. After that, lower back down. This exercise especially focuses on the supraspinatus muscle, which is often involved in shoulder impingement.
Scapula Squeeze:
The next shoulder impingement exercise we have is the scapula squeeze. Sit or stand with your arms at your sides. Gently squeeze your shoulder blades together, as if you’re trying to hold a pencil between them. Hold for a few seconds, then release. This exercise helps to improve scapular stability and posture, reducing the risk of impingement.
Push motion involves keeping arms straight while pushing the band forward while protracting shoulder blades forward. Pulling back will retract your shoulder blades while drawing it in towards your chest – these two motions combined will provide a thorough workout of your scapula muscles.
Chest Stretch: The chest stretch is another exercise we offer for people who have chronic shoulder pain. Stand in a doorway with your arms at your sides to do it. Hold both hands on either side of the doorframe at shoulder height. Lean forward a little and stretch out your chest muscles. Hold for 20 to 30 seconds, then let go.
Front Shoulder Stretch: The front shoulder stretch is next. Hold for 20 to 30 seconds on each side before switching arms and doing this exercise again for each deltoid and pectoral muscle that could cause impingement problems.
Internal Rotation With A Resistance Band:
Internal rotation with a resistance band can also provide comfort in this condition. Start by anchoring one at waist height, standing sideways to it while holding onto it with both hands away from its anchor point, then rotating your forearm inward towards your body while keeping elbow tucked against side and then slowly return back to starting position before repeating this sequence again and again.
Table Slide: This is the last one we have, which is a table slide. It is a very simple task. To do it, sit at a table and rest the arm that hurts on the surface. To make it more comfortable, put a towel or slider under your hand. Use your unaffected arm to gently slide the affected arm forward and backward. Perform controlled movement and gentle stretching of the shoulder joint. It will help improve your range of motion.
Final Words
These were the 10 most effective shoulder impingement exercises, according to us. Add these exercises to your daily routine to effectively manage this condition. Remember to start with light exercises and gradually progress to more difficult ones as you build strength and flexibility. You will start to notice improvements in pain relief and motion very quickly.
Furthermore, you can also contact a physiotherapist to get personalized recommendations according to your condition. Contact a doctor if you notice anything like a worsening of symptoms or new pain during these exercises.