Anberry Hospital

1685 Shaffer Road Atwater, CA 95301 Ph: (209) 357-3420 | Fax: (209) 356-2486

Top 10 Shoulder Impingement Exercises For Pain Relief

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. Let’s quickly get into the details of these exercises.

Isometric Shoulder Internal And External Rotation:

The first exercise we have on our list is isometric exercise. It involves contracting the muscles without moving the joint. To perform this exercise, stand or sit with your elbow bent at a 90-degree angle and a towel roll placed between your elbow and torso. 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:

Shoulder scaption is also a very effective exercise for this purpose. To perform it, you need to stand with your arms at your sides and hold a light dumbbell in each hand. With your palms facing inward, lift your arms forward and upward. 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.

Scapula Push And Pull:

Our next exercise is Scapula Push And Pull. To perform it, first anchor a resistance band at waist height on an object you trust; hold onto both ends until tension is felt; step back until tension subsides and repeat.

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:

Another shoulder impingement exercise we offer is the chest stretch. To perform it, stand in a doorway with arms at your sides. Place both hands on either side of the doorframe at shoulder height; lean forward slightly as you stretch out chest muscles – hold for 20-30 seconds then release.

Front Shoulder Stretch:

We now present the front shoulder stretch. Begin this exercise by extending one arm across your body at shoulder height, using one hand to press it close to your chest using your other arm – then hold for 20-30 seconds on each side before switching arms and repeating this exercise for each deltoid and pectoral muscle that could potentially cause impingement issues.

Back Shoulder Stretch:

One effective exercise to relieve shoulder impingement is the back-shoulder stretch. Start by crossing one arm across your body. With the other hand, gently pull that arm toward your chest using just your elbow joint – hold this position for 20-30 seconds then switch sides – it will increase mobility in both shoulders.

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.

Supported Mobilization, Table Slide:

The last one we have is a table slide. It is a very easy exercise. To perform it, sit at a table with your affected arm resting on the surface. Place a towel or slider underneath your hand to make it more comfortable. 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.

Leave a Comment

Your email address will not be published. Required fields are marked *