The Ultimate Guide to Shoulder Impingement Exercises

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.

Shoulder Impingement Symptoms

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:

1. Shoulder pain: The most common symptom of shoulder impingement is pain in the affected shoulder. The pain may be experienced as a dull ache or a sharp, shooting pain. It is typically felt in the outer part of the shoulder and can radiate down the arm.
2. Shoulder weakness: Impingement can weaken the muscles in the shoulder, making it difficult to perform certain activities that involve lifting or reaching. You may notice weakness when lifting objects overhead or during activities that require the use of your arm.
3. Limited range of motion: Impingement can restrict the movement of the shoulder joint, resulting in a decreased range of motion. You may have difficulty reaching behind your back, raising your arm above shoulder level, or rotating your arm.
4. Pain worsens at night: Many individuals with shoulder impingement experience an increase in pain during nighttime. This can make it challenging to find a comfortable sleeping position and may lead to disturbed sleep.
5. Pain with specific movements: Certain movements of the shoulder joint can exacerbate the pain associated with shoulder impingement. Activities such as overhead movements, lifting heavy objects, or throwing can trigger pain and discomfort.
6. Tenderness and swelling: The affected shoulder may become tender to touch, and you may notice swelling or inflammation around the joint. This can be a sign of ongoing irritation and inflammation in the tendons and bursa.

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.

Benefits of Exercise for Shoulder Impingement

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:

• Stand or sit upright with your back straight.
• Tilt your head to one side, bringing your ear towards your shoulder.
• With the opposite hand, gently apply pressure to the top of your head, increasing the stretch on the side of your neck.
• Hold the stretch for about 30 seconds, then switch sides and repeat.

2. Pec Major Stretch:

• Stand in a doorway with your arms bent at 90 degrees and your elbows at shoulder height.
• Place your forearms on the doorframe.
• Lean forward slightly, allowing your chest to open up and feel a stretch across the front of your chest and shoulders.
• Hold the stretch for about 30 seconds.

3. Scapular Setting in Neutral and 90/90 ER Positioning:

• Sitting or standing against a wall with your knees bent and feet flat on the floor.
• Bend your elbows to 90 degrees, palms facing up.
• Without arching your back, squeeze your shoulder blades together and down towards your spine.
• Hold for a few seconds, then relax.

4. Scapular Snow Angels:

• Stand tall and keep hips and upper back flat against the wall
• Straighten arms and maintain elbows and wrists on the wall
• Slide arms up the wall as far as possible without lifting wrists, elbows, shoulders, or hips off the wall.

5. Serratus Push-Ups on Wall:

• Stand facing a wall with your arms extended straight out in front of you at shoulder height, palms on the wall.
• Lean into the wall, protracting your shoulder blades (pushing your shoulder blades away from each other).
• Keep your arms straight as you push into the wall, allowing your shoulder blades to move freely.
• Return to the starting position by retracting your shoulder blades.
• Repeat for the desired number of repetitions.

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.