3 EASY EXERCISES TO EASE SHOULDER IMPINGEMENT

This interesting article will explore shoulder impingement syndrome and exercises to ease impingement and improve joint mobility. Let's start to understand the topic. Shoulder impingement syndrome is a common shoulder condition characterized by pain and limited range of motion due to the compression of soft tissues in the shoulder joint. It primarily occurs when the rotator cuff tendons and the bursa become pinched between the bones of the shoulder.

Causes of Shoulder Impingement

Causes of shoulder impingement syndrome include repetitive overhead activities, poor posture, muscle imbalances, and structural abnormalities like bone spurs. There are two main types:

1. Structural Impingement: This involves anatomical abnormalities that narrow the subacromial space where the tendons and bursa pass, leading to compression during shoulder movement.

2. Functional Impingement: This is caused by poor shoulder mechanics due to muscle imbalances and faulty movement patterns, resulting in impingement despite a normal subacromial space.

Shoulder Impingement-Related Sports

Sports involving repetitive overhead motions, such as swimming, tennis, baseball, and weightlifting, increase the risk of developing this condition. Timely intervention includes rest, physical therapy, anti-inflammatory medication, and, in severe cases, surgery to relieve the impingement and restore shoulder function. Preventive measures include proper technique, balanced muscle training, and addressing posture issues to reduce the likelihood of shoulder impingement in sports and daily activities.

3 Exercises to Ease Shoulder Impingement

Certainly, here are three exercises that can help ease shoulder impingement:

1. Pendulum Swing:

• Stand next to a stable surface, such as a table or chair, and lean forward, resting your non-affected hand on the surface.
• Allow your affected arm to hang down, and relaxed.
• Gently swing your arm in small circles, first clockwise and then counterclockwise.
• Perform this motion for about 1-2 minutes on each side to help improve shoulder mobility.

2. Wall Angels:

• Stand with your back against a wall and your feet a few inches away from the wall.
• Bend your elbows at 90-degree angles, with your upper arms and elbows against the wall.
• Slowly slide your arms upward, maintaining contact with the wall, and then lower them back down.
• Focus on keeping your shoulder blades engaged and not allowing them to lift off the wall.
• Perform 10-15 repetitions to improve scapular mobility and shoulder posture.

3. External Rotation with Resistance Band:

• Attach a resistance band to a doorknob or other sturdy anchor at waist height.
• Stand sideways to the anchor point, holding the band with your affected hand and keeping your elbow bent at 90 degrees, tucked against your side.
• Keeping your forearm parallel to the floor, rotate your forearm outward, pulling the band away from the anchor point.
• Slowly return to the starting position.
• Perform 2-3 sets of 10-15 repetitions on each side to strengthen the rotator cuff muscles and improve shoulder stability.

Remember to start with light resistance or minimal movement and gradually increase as your comfort and range of motion improve. If you experience any pain or discomfort during these exercises, stop immediately and consult with a Physical Therapist.

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