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Shoulder impingement syndrome occurs when the rotator cuff tendons are compressed between the shoulder bones, causing pain and restricted movement. Luckily, exercises and shoulder impingement stretches can relieve symptoms and strengthen shoulder muscles to prevent further impingement. This article explores effective exercises for shoulder impingement, focusing on enhancing stability, flexibility, and proper shoulder mechanics. Consistent practice can lead to reduced pain, improved mobility, and a better quality of life for those with shoulder impingement.
Before discussing common shoulder impingement exercises, it is important to understand the symptoms of shoulder impingement. The symptoms of shoulder impingement can vary in intensity and duration and often worsen with certain activities or movements. Here are some common symptoms associated with shoulder impingement:
While these symptoms are common in shoulder impingement, they can also be indicative of other shoulder conditions. If you experience persistent shoulder pain or have concerns about your symptoms, you should consult a healthcare professional for an accurate diagnosis and appropriate treatment plan.
Shoulder impingement syndrome exercises offer significant benefits for shoulder impingement by relieving pain, enhancing mobility, and strengthening and stabilizing muscles. It addresses compression or irritation of shoulder muscles and tendons, reducing discomfort and promoting healing.
Exercise strengthens muscles supporting the shoulder blade, crucial for joint stability and movement. Targeted muscles like the rotator cuff, serratus anterior, and lower traps help ease pressure on the shoulder joint, minimizing impingement.
Incorporating shoulder impingement exercises into a comprehensive routine aids recovery and prevents future injuries. These exercises focus on strengthening the rotator cuff through external rotation and enhancing scapular stability. Additionally, stretches targeting the chest and upper back improve posture and reduce shoulder joint stress.
Here are some impinged shoulder exercises that may help reduce pain and improve shoulder strength and mobility:
1. Upper Trap Stretch:
2. Pec Major Stretch:
3. Scapular Setting in Neutral and 90/90 ER Positioning:
4. Scapular Snow Angels:
5. Serratus Push-Ups on Wall:
Remember to start with light resistance or no weight and gradually increase the resistance as tolerated. It is essential to perform these exercises with proper form and control, avoiding any movements that cause pain or discomfort. If you experience any worsening of your symptoms or increased pain during the exercises, stop immediately and consult a healthcare professional for further guidance.
If you perform these exercises but still experience extreme or persistent pain, consult a shoulder specialist. Town Center Orthopaedics provides expert guidance and personalized shoulder impingement therapy plans to address shoulder impingement, ensuring patients receive the specialized care they need for optimal recovery and long-term shoulder health. Request your appointment today or call (703) 435-6604.
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