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Dr. Kody Au was recently featured on Painhero writing about shoulder impingement and exercises for relief. Check out the full blog here: https://painhero.ca/blog/6-effective-shoulder-impingement-exercises-for-pain-relief-and-strength/
Here is some parts taken directly from this post!
Shoulder Impingement Syndrome can be a debilitating condition that causes pain and discomfort in the shoulder joint, often limiting your range of motion and interfering with daily activities. However, the good news is that there are effective exercises that can help alleviate symptoms and strengthen the shoulder muscles. In this blog post, we’ll explore some of the best shoulder impingement exercises to promote healing and improve shoulder function.
Before we dive into the exercises, let’s briefly review what Shoulder Impingement Syndrome is. This condition occurs when the rotator cuff tendons in the shoulder become irritated and inflamed as they rub against the acromion, a bony prominence at the top of the shoulder. This friction can lead to pain, weakness, and limited mobility in the shoulder.
Exercise plays a crucial role in managing Shoulder Impingement Syndrome. It helps strengthen the muscles around the shoulder joint, improve posture, and increase flexibility, ultimately reducing pain and preventing further injury. Here are some effective exercises to include in your shoulder impingement exercise routine:
1.) Pendulum Exercise
The pendulum exercise is an excellent way to gently start your shoulder impingement exercise routine. Stand with your good hand resting on a table or chair for support. Let your affected arm hang straight down. Gently swing your arm in small circles, both clockwise and counterclockwise. This exercise promotes blood flow, reduces stiffness, and helps ease pain.
2.) Wall Angels
Stand with your back against a wall and your feet about a foot away from it. Raise your arms so that they are parallel to the ground and your elbows bent at 90 degrees, forming a “W” shape. Slowly slide your arms up the wall while maintaining the 90-degree bend in your elbows. Then, slide them back down. Repeat this motion for 10-15 reps. Wall angels help improve shoulder mobility and strengthen the muscles of the upper back.
3.) External Rotation with Resistance Band
Attach a resistance band to a sturdy anchor at waist height. Stand with your side to the anchor and hold the band with your affected hand. Keep your elbow bent at a 90-degree angle and your forearm parallel to the ground. Slowly rotate your forearm away from your body, stretching the band. Return to the starting position. Perform 2-3 sets of 10-15 repetitions. This exercise targets the rotator cuff muscles, helping to stabilize the shoulder joint.
4.) Scapular Squeezes
Sit or stand with your arms relaxed at your sides. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold for a few seconds, then release. Repeat this exercise for 10-15 reps. Scapular squeezes improve posture and strengthen the muscles that support the shoulder blades.
5.) Shoulder Blade Pinches
Sit or stand with your arms at your sides. Keep your elbows straight and gently pinch your shoulder blades together. Hold for a few seconds, then relax. Repeat 10-15 times. This exercise helps improve scapular stability and reduces the risk of impingement.
6.) Codman’s Pendulum Exercise
Similar to the pendulum exercise, this exercise involves gentle swinging motions. While standing, lean forward at the waist and let your affected arm hang straight down. Gently swing your arm in a forward-backward and side-to-side motion. This exercise helps maintain range of motion and reduce stiffness in the shoulder.
Remember to start slowly and consult with a healthcare professional or physical therapist before beginning any exercise regimen for shoulder impingement syndrome. They can provide personalized guidance and ensure you’re performing the exercises correctly.
Incorporating these shoulder impingement exercises into your daily routine can make a significant difference in reducing pain and improving your shoulder’s strength and mobility. Consistency is key, so stick with your exercise program, and you’ll be on your way to a healthier, pain-free shoulder.