Below are five exercises you can take advantage of that may be able to solve your shoulder impingement problem. Be aware that while performing these exercises, you should not be experiencing pain.
Though performing these exercises is hard
work, it should feel natural and ‘correct’. Pain is a sure sign that the exercise is being performed incorrectly.
Note that you do not need to perform all of the exercises below, just the ones that affect the problem areas specific to you. Try to the chosen exercises frequently – 1-2 times daily, for example. However, if your shoulder pains worsen, discontinue immediately.
If you are unsure of how to perform these exercises, or you are worried something will go wrong, please consult your physiotherapist or doctor for assistance.
Exercise 1
Steps to perform:
- Stand up straight and keep arms slack
- ‘Square’ your shoulders. (That means if you are hunched forward in a kyphotic posture, stand up straight and move your shoulders back).
- Hold this position of good posture for 10 seconds and repeat 5-10 times.
- Remember, keep your back straight; NEVER arch it.
- If you find that one shoulder is more elevated than another, square your shoulders by hiking up the one that is lower and pulling it back.
Exercise 2
Steps to perform:
- Begin by lying belly down on the floor or bed. Place a towel on your forehead to cushion yourself.
- With arms straight at your side and pointing down towards your feet, lift them up until 2-3 inches off the floor.
- Hold this position for 30 seconds and then release.
- Alternatively, you can do this one arm at a time.
- Do this 4 times (if done one arm at a time, do it 4 times for each arm).
Exercise 3
Steps to perform:
- Find a wall that you can lean on.
- Raise your arms above your head in a V shape.
- Touch your pinky fingers to the wall and have your thumbs pointing behind you.
- Make sure your body is firmly planted on the wall so that your arms can rest on it.
- Shrug your shoulder blades up and down, letting your fingers slide up and down the wall.
- Remember to pull your shoulder blades together while you are shrugging them up.
- Do 10 reps and repeat this 10 times.
Exercise 4
Steps to perform:
- Find a flat surface to lie on. Have your knees bent up towards the ceiling, with the soles of your feet firmly planted on the floor.
- Raise the arm of your problem shoulder and stretch it overhead, with your other arm grasping it by the wrist for support. Pull gently; don’t yank your arm off.
- Hold for 20 seconds, and repeat this 3-5 times.
Exercise 5
Steps to perform:
- You can be either standing or sitting for this next exercise.
- With your problem shoulder low, cross your arm over your body and have the other arm supporting it around the elbow joint.
- A stretch should be felt around the back of the shoulder and upper arm.
- If it feels painful in your front deltoid (shoulder), stop immediately.
- Hold for 20-30 seconds, and repeat 3-5 times.
- Alternatively, you can lie down and try this as some have reported feeling a greater stretch performing this exercise lying down.
Remember, these exercises should be performed 1-2 times daily. However, they should not feel painful, and if pain is indeed felt, discontinue the exercises immediately.
If you find it difficult to hold the positions in the exercises for as long as the recommended time, keep practicing. Eventually, your flexibility and stamina will improve, and you will be able to perform these exercises perfectly. You may also be interested in our article about the causes of shoulder pain.
Photo Source: http://www.ouh.nhs.uk/shoulderandelbow/information/documents/A4ShoulderImpingeAppendix5.pdf