Shoulder Impingement? DO THIS NOW

Introduction

Have you ever experienced a sharp pain or clicking sensation in your shoulder when lifting your arm? you might be dealing with shoulder impingement. 

Shoulder impingement is a common issue that can severely impact your daily activities and overall quality of life. But don’t worry, there are effective ways to alleviate this pain and restore full function to your shoulder. 

In this blog, we’ll explore the causes, symptoms, and best exercises to combat shoulder impingement.

What is Shoulder Impingement?

Shoulder impingement syndrome occurs when the tendons of the rotator cuff muscles become compressed under the acromion, the top part of the shoulder blade. This compression can lead to pain, inflammation, and limited range of motion. 

Common symptoms include:

• Pain when lifting your arm, especially overhead
• Weakness in the shoulder muscles
• A clicking or popping sensation
• Reduced range of motion

Causes of Shoulder Impingement

• Poor Posture: Slouching or rounded shoulders can reduce the subacromial space, increasing the risk of impingement.
• Repetitive Overhead Movements: Activities like swimming, tennis, or painting can strain the shoulder.
• Muscle Imbalances: Weak rotator cuff muscles and tight chest muscles can lead to improper shoulder mechanics.

Effective Exercises to Alleviate Shoulder Impingement

Here are some targeted exercises to help you alleviate shoulder impingement. Each exercise is designed to strengthen the rotator cuff muscles, improve posture, and increase shoulder mobility.

1. Rotator Cuff Activation with Mini Bands

This exercise helps to activate your rotator cuff muscles, which are crucial for stabilizing the shoulder blade.

1. Setup: Place a mini band around your wrists. Stand with your back against a wall, maintaining a good posture.
2. Movement: Keep your elbows at 90 degrees and pivot your arms outward, keeping the tension on the band.
3. Reps: Perform 10 repetitions, ensuring you feel the burn in the back of your shoulders. Rest and repeat for 2-4 sets.
4. Next variation:  keep your arms straight and repeat the same movement and repetition. 
5. Next Variation: keep the tension on the band with your elbows at 90 degrees and start straightening and lowering your arms with the same repetition.

2. Serratus Anterior Activation 

The serratus anterior muscle helps rotate the scapula, allowing for better shoulder movement.

1. Setup: With the mini band around your wrists and your elbow at 90 degrees, face a wall and make a fist with each hand, pressing into the wall.
2. Movement: Slowly walk your hands up the wall, you can try three steps down and three steps down. maintaining tension in the band and keeping your shoulders down.
3. Reps: Perform 5 slow reps, rest, and repeat for 2-4 sets, ensuring your back stays straight.

3. Foam Roller Shoulder Raises 

This exercise integrates the muscles activated in previous exercises to help you lift your arm overhead correctly.

1. Setup: Place a foam roller against a wall. Position your forearm and wrist on the roller.
2. Movement: Slowly raise your arm overhead, keeping your shoulder blades down and back. Avoid arching your back.
3. Reps: Perform 10-15 repetitions, rest, and repeat for 2-4 sets.

If you want to learn more about these exercises watch this video: 

If you are looking to strengthen your upper body, especially your elbow and prevent injury check out our other videos as well:

Conclusion

Shoulder impingement can be a debilitating condition, but with the right approach, you can overcome the pain and restore full function to your shoulder. Start Incorporating these exercises into your routine to help strengthen the rotator cuff muscles, improve posture, and increase mobility. Always remember to perform these exercises with proper form and gradually increase the intensity to avoid further injury. 

Let’s Work Together

Say goodbye to shoulder impingement and hello to a pain-free, active life! 

At Myokinetix physical therapy and performance clinic, our mission is to help individuals overcome shoulder impingement and any other physical limitations. Our team of expert therapists will guide you through personalized exercises and treatment plans to ensure you get back to doing what you love without pain and restriction. 

Book a call with us today to schedule an appointment and take the first step towards a healthier, pain-free, and active lifestyle!