You move your shoulders more often than you likely realize on a day-to-day basis. Your shoulders need to be able to function properly so you can grab things off high shelves, wave to your neighbor and comfortably carry a backpack. It’s important to address shoulder injuries or conditions, like shoulder impingement syndrome, that might interfere with your everyday routines.
Shoulder impingement syndrome is a condition that develops when the tendons that connect the rotator cuff to the shoulder blade become compressed. The main symptoms are pain and reduced mobility. It’s often the result of repetitive shoulder movements — especially overhead movements, which is why it’s common among swimmers. More than 90% of swimmers will experience the syndrome at some point in their career. It can also occur from a traumatic injury.
While shoulder impingement syndrome can be painful and reduce your shoulder movements, the right physical therapy exercises can make a difference.
5 physical therapy exercises that can help shoulder impingement syndrome
The pain and reduced joint range of motion from shoulder impingement syndrome can interfere with your overall quality of life. Physical therapy is a beneficial option for treating this condition. Your physical therapist can guide you through exercises that can not only reduce your pain, but also work to restore the joint’s mobility by strengthening and stretching the surrounding muscles. Performing these exercises according to your physical therapist's instructions can even provide long-term results, because improving the overall function of the shoulder can reduce the risk of future issues.
Your physical therapist will determine the safest and most effective movements for your symptoms. In addition to performing them in the clinic, you can perform them in between sessions at home to continue along the journey to recovery. Your therapist will let you know how many times to repeat each exercise. Some of the movements may require additional equipment.
Here are five shoulder impingement exercises that your therapist may recommend:
Lying external rotation — Lie down on your noninjured side. Your injured arm should be at a 90-degree angle so it’s resting on your stomach. While keeping the elbow of your injured arm against your side, lift your hand up toward the ceiling until it’s in line with your shoulder; then return it to resting position. Repeat up to 15 times or as directed by your physical therapist. They may recommend holding a weight during the exercise. It works to improve shoulder strength and stability.
Shoulder scaption — Stand with your feet shoulder width apart and your arms by your side. Hold a weight in the hand of your injured arm. Slowly lift the arm until it’s at an approximate 45-degree angle away from your body; then lower it down to resting position. Repeat as directed by your physical therapist. You can also increase the weight as you improve. This exercise helps to restore the muscle function in your shoulder.
Doorway chest stretch — Stand in a doorway. Place the forearm of your affected arm against the frame. Slowly turn your body away until you feel a gentle stretch in your shoulder and your pectoral muscles. Hold the stretch for five seconds, or as directed by your physical therapist, before returning to your starting position. This stretch works to loosen your tight shoulder muscles for greater mobility.
Crossover arm stretch — Place your affected arm across your chest. Hook the elbow of your other arm underneath your affected arm to hold it in place. Once you feel a gentle stretch of the muscles in the back of your shoulder, hold that position for five seconds, or as directed by your physical therapist, before returning to your starting position. This stretch can help restore the range of motion of your shoulder by increasing muscle flexibility.
Shoulder blade squeeze — Stand in a neutral position with your arms at your side. Squeeze your shoulder blades together and down. Hold for five seconds, or as directed by your physical therapist, before returning to your starting position. This muscle strengthening exercise can also improve your posture, as poor posture can worsen your shoulder impingement symptoms.
KC Rehab can guide you through exercises for shoulder impingement
Shoulder impingement can interfere with your overall quality of life if the symptoms aren’t addressed. Physical therapy is one of the best courses of action to explore to alleviate the pain and restore your mobility.
Exercises are a pillar of physical therapy for shoulder impingement. They not only reduce your current symptoms, but they also help improve the overall quality of the area to decrease the risk of future injury. At KC Rehab, targeted exercises are just one of the possible treatments that we may include in your personalized treatment plan.
Contact our team today for more information or to schedule an initial appointment.
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