10 Effective Exercises for Shoulder Impingement
Discover the top 10 exercises that can effectively relieve shoulder impingement and improve mobility. Whether you're an athlete or someone who leads an active lifestyle, these exercises will help you regain strength and reduce pain in your shoulders.
Understanding Shoulder Impingement
Shoulder impingement occurs when the rotator cuff tendons become compressed and irritated as they pass through the narrow space between tERhe top of the upper arm bone (humerus) and the tip of the shoulder blade (acromion). This can cause pain, weakness, and limited range of motion in the shoulder.
There are several potential causes of shoulder impingement, including repetitive overhead activities, poor posture, muscle imbalances, and bone spurs. It is important to properly diagnose and address the underlying cause of shoulder impingement to effectively manage the condition.
In addition to seeking medical advice, performing specific exercises can be beneficial for relieving shoulder impingement. These exercises help strengthen the muscles around the shoulder joint, improve shoulder stability, and promote proper alignment. Here are 10 effective exercises for shoulder impingement that can help alleviate pain and improve mobility.
Exercise 1: External Rotation with Resistance Band
External rotation with a resistance band is an excellent exercise for strengthening the muscles of the rotator cuff and improving shoulder stability.
To perform this exercise, follow these steps:
1. Attach a resistance band to a stationary object at waist height.
2. Stand sideways to the band and hold the other end with the hand of the affected shoulder.
3. Keep your elbow bent at a 90-degree angle and your upper arm close to your body.
4. Slowly rotate your forearm away from your body against the resistance of the band.
5. Return to the starting position and repeat for the desired number of repetitions.
Perform this exercise with control and focus on engaging the muscles of the rotator cuff. Start with a light resistance band and gradually increase the resistance as you get stronger.
Exercise 2: Prone T's
Prone T's are a great exercise for strengthening the muscles of the upper back, which can help improve shoulder posture and reduce the risk of impingement.
To perform this exercise, follow these steps:
1. Lie face down on a mat or bench with your arms hanging down towards the floor.
2. Squeeze your shoulder blades together and lift your arms up towards the ceiling, forming a 'T' shape with your body.
3. Hold for a few seconds, then slowly lower your arms back down.
4. Repeat for the desired number of repetitions.
Focus on keeping your neck relaxed and your core engaged throughout the exercise. Avoid shrugging your shoulders or letting your lower back sag.
Exercise 3: Down Dogs
Down dogs are a yoga pose that can help stretch and strengthen the muscles of the shoulders and upper back.
To perform this exercise, follow these steps:
1. Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
2. Press into your hands and lift your hips up towards the ceiling, coming into an inverted V shape.
3. Keep your heels reaching towards the floor and your head relaxed between your arms.
4. Hold for a few breaths, then slowly lower back down to the plank position.
5. Repeat for the desired number of repetitions.
Focus on maintaining a straight line from your wrists to your hips and engaging your core muscles. If you have wrist issues, you can perform this exercise on your forearms instead.
Exercise 4: Single Arm Rows
Single arm rows are an effective exercise for strengthening the muscles of the upper back and improving shoulder stability.
To perform this exercise, follow these steps:
1. Stand with your feet shoulder-width apart and hold a dumbbell or kettlebell in one hand.
2. Hinge forward at the hips, keeping your back straight and your core engaged.
3. Bend your elbow and pull the weight up towards your side, squeezing your shoulder blade.
4. Lower the weight back down with control and repeat for the desired number of repetitions.
Make sure to keep your neck in a neutral position and avoid rounding your back. Focus on initiating the movement from your shoulder blade rather than your arm.
Exercise 5: Band Posterior Shoulder Flexion
Band posterior shoulder flexion is a great exercise for strengthening the muscles at the back of the shoulder and improving shoulder mobility.
To perform this exercise, follow these steps:
1. Attach a resistance band to a sturdy anchor point at waist height.
2. Stand holding the band in your outside arm
3. Start with your arm extended straight and right around your front pocket.
4. Keeping your core tight, slowly raise your arm up overhead, keeping it directly in line with the outside of your hip. Stop short of any discomfort
5. Slowly return to the starting position and repeat for the desired number of repetitions.
Focus on firing the muscles in the back of your shoulder and allowing your shoulder blade to move up
Exercise 6: Posterior Shoulder Lacrosse Ball
Using a lacrosse ball to target the muscles at the back of the shoulder can help release tension and improve mobility.
To perform this exercise, follow these steps:
1. Lie on your side with a lacrosse ball in the back of your shoulder
2. Apply gentle pressure and move your body up and down to massage the area.
3. If you find a tight or tender spot, hold the pressure on that spot for a few seconds.
4. Continue for a few minutes, then switch sides and repeat on the other shoulder.
This self-massage technique can help alleviate muscle tightness and improve range of motion in the shoulder.
Exercise 7: Landmine Walk Ups
Landmine walk ups are a challenging exercise that targets the muscles of the shoulders, upper back, and core.
To perform this exercise, follow these steps:
1. Place a barbell in a landmine attachment or securely anchor it in a corner.
2. Stand facing the barbell with your feet shoulder-width apart and hold the end of the barbell with both hands, palms facing up.
3. Keeping your arms straight, lift the barbell up and walk forward, taking small steps.
4. Continue for a certain distance or for the desired number of repetitions.
Focus on keeping your core engaged and your shoulders pulled back throughout the exercise. Start with a light weight and gradually increase the load as you get stronger.
Exercise 8: Waiters Walk
Waiters walk is a functional exercise that helps improve shoulder stability and strengthen the muscles of the upper body.
To perform this exercise, follow these steps:
1. Stand tall with a dumbbell or kettlebell in one hand, held overhead with a straight arm.
2. Keep your core engaged and your shoulder pulled back as you walk forward for a certain distance.
3. Switch the weight to the other hand and repeat the walk in the opposite direction.
Focus on maintaining a stable shoulder and a tall posture throughout the exercise. Start with a lighter weight and gradually increase as you build strength and stability.
Exercise 9: Side-Lying External Rotation
Side-lying external rotation is a great exercise for targeting the muscles of the rotator cuff and improving shoulder stability.
To perform this exercise, follow these steps:
1. Lie on your side with your affected shoulder facing up and your elbow bent to 90 degrees.
2. Hold a light dumbbell or a small weight in your hand.
3. Keeping your elbow against your side, slowly rotate your forearm away from your body, lifting the weight as far as comfortable.
4. Return to the starting position and repeat for the desired number of repetitions.
Focus on engaging the muscles of the rotator cuff and maintaining proper alignment throughout the exercise.
Exercise 10: Horizontal Abduction
Horizontal abduction is an effective exercise for strengthening the muscles of the back of the shoulder and improving shoulder stability.
To perform this exercise, follow these steps:
1. Stand tall with your feet shoulder-width apart and a resistance band looped around a stationary object at chest height.
2. Hold the band at shoulder height with your outside arm
3. Start with your arms straight and coming across your body
4. Keeping your arm straight, pull the band out to the side, using the muscles on the back of your shoulder and shoulder blade
5. Slowly return to the starting position and repeat for the desired number of repetitions.
Focus on maintaining proper posture and engaging the muscles of the upper back throughout the exercise.
Remember: You Don't Need to Live with Pain!
Shoulder impingement can be a painful and limiting condition, but with the right exercises and proper care, you can effectively manage and even alleviate the symptoms. The 10 exercises mentioned above target the muscles around the shoulder joint, improve shoulder stability, and promote proper alignment.
It is important to consult with a healthcare professional or a qualified fitness trainer before starting any exercise program, especially if you have a history of shoulder injuries or chronic pain. They can provide guidance on proper form, intensity, and progression to ensure you perform the exercises safely and effectively.
Remember to listen to your body and start with lighter weights or resistance bands if you're a beginner or experiencing pain. Gradually increase the intensity and difficulty as your strength and mobility improve.
Incorporating these exercises into your regular workout routine can help you regain strength, reduce pain, and improve your overall shoulder health. Stay consistent, be patient, and enjoy the benefits of a strong and pain-free shoulder!
Get the Guidance You Deserve
Are you dealing with shoulder pain and haven't been able to resolve it on your own? You do not need to live with shoulder pain forever. Get back to doing the activities you love without the pain! Get in contact with us today at Kinetic SMP where we love helping people and athletes get out of pain and into their best performance.