Shoulder Pain From Impingement: Top Exercises To Fix It
- TitleShoulder Pain From Impingement: Top Exercises To Fix It
- UploaderStronglife Physiotherapy
- DescriptionSubscribe! https://www.youtube.com/channel/UCp0Z6p3G3nUYj-fvD8
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AJ here with Stronglife Physiotherapy. In this video I'm going to show you how you can resolve pain from shoulder impingement by doing a few simple exercises you can do on your own.
Shoulder impingement occurs when the head of the humerus elevates too much when lifting your arm, pinching the soft tissue structures above it. This causes shoulder pain, especially with overhead movements. Often times the reason the humerus elevates too much is that the rotator cuff isn't doing its job right. When the rotator cuff is functioning properly it keeps the head of the humerus down and stable so no impingement occurs. There are other factors as well such as anatomical causes of shoulder impingement and poor posture. Shoulder impingement often starts after a repetitive shoulder activity especially if it involves overhead motions.
A few simple tests can help you know if your shoulder pain is from impingement. Put you hand on your opposite shoulder and lift your elbow as high as you can if this causes your shoulder pain, then it’s a positive sign you have shoulder impingement. You can also have a friend lift your arm up close to your ear while you keep your arm relaxed. If this causes your pain it’s another positive sign of impingement. You also may find that you have a, what they call, a painful arc of motion which is pain in this range of shoulder movement. Now that you know what shoulder impingement is and how to tell if you have it, let's get on with the exercises to get it better
The first exercise can be very effective in reducing pain from shoulder impingement. To perform it, put your hand on the back of a chair, or on a table or counter top. Now push down with your hand and maintain that downward pressure as you back away and lean forward. Perform 10-20 repetitions, repeat 3 to 4 times a day or more if you find it gives you relief.
Next, using a 1 to 5 pound weight lift your arm in a 45 degree angle to shoulder height or a little higher. Perform 3 sets of 10 to 20 repetitions, keeping it in a pain free range.
Next is shoulder internal rotation using a resistance band. Tying a knot in one end of the band and closing the band in a door is a great way to anchor it. Pull the band inward while keeping your elbow at your side, do NOT let your elbow move across your body Perform 2-3 sets of 10-20 repetitions. Your shoulder should feel some fatigue at the end of each set so choose a band with enough resistance to challenge you This can also be performed with a dumbbell while lying on your side.
Now we're going to do external rotation. Pull the band outward while keeping your elbow by your side. Do NOT allow your elbow to move away from the body. Perform 2 to 3 sets of 10 to 20 repetitions This can also be performed with a dumbbell lying on your side. External rotation is more difficult than internal rotation and is often more painful. Keep pain to a minimum while trying to challenge these muscles the best you can. With shoulder exercises sometimes you need to limit the range of motion if you're getting pain at the end range. Keep it within a pain free range until you build more strength which will allow you to do the full motion.
Do these exercises 1 to 2 times a day gradually progressing into more sets repetitions and resistance as your able to handle it. The shoulder is a complex joint and there's lots more that could be done but this is a good place to start and should help most people get through their pain If you need more help come on in to Stronglife or see a physical therapist in your area. Thank you for watching, make sure to subscribe! Have a great day, and stay strong!
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