Shoulder Impingement Exercises
Shoulder impingement exercises are specifically designed to:
- strengthen and stabilize the shoulder joint,
- improve posture,
- and reduce the risk of shoulder impingements.
Why Shoulder Impingement Occur?
Shoulder impingements occur when the tendons or bursa that are fluid-filled sacs in the shoulder become compressed or sometimes irritated as the arm is lifted. It happens particularly during activities that involve overhead arm movements. This results in pain, inflammation, and limited range of motion in the shoulder.
Shoulder Impingement Exercises
Following are some shoulder impingement exercises that can help and may solve this problem.
1. Pendulum Exercise
These shoulder impingement exercises ensure gentle movement of the joint and result in reduced tensions and improve the range of its motion.
To perform this shoulder impingement exercise, let the affected hand hang freely and bend at your waist. Then start moving your arm gently in smaller circles first clockwise and then anti-clockwise.
For comprehensive shoulder exercises, read our blog 35 Essential Shoulder Exercises: Master the Shoulder Workouts.
2. Wall Angels: Shoulder Impingement Exercises
This exercise enhances the scapular mobility and, is known to promote good shoulder motion. To perform it accurately, you should stand with your back leaned against a wall and your feet should be approximately 6 inches away from the wall. Keeping your elbows bent at 90 degrees angle start raising your arms up to your shoulder level. Ensure that your wrists and elbows do not lose their contact with the wall, and slowly slide the affected arm up the wall.
In order to read specific exercises for biceps, read our blog: 21 Best Bicep Exercises
3. Shoulder Impingement Exercises: Scapular Squeezes
To improve shoulder impingements, scapular stability is essential. Scapular squeezes are the shoulder impingement exercises that are known to strengthen the particular muscles responsible for stabilizing scapula.
See how to perform these exercises by squeezing blades of your shoulder together in the sitting position. Hold the shoulder blades for a few seconds and then relax.
Interested in the best and effective shoulder workouts, read our blog on Shoulder Workouts: 3 Best Shoulder Workout Routines
4. External Rotation with Resistance Band
The shoulder stability and motion are largely affected by the strength of external rotator muscles. These shoulder impingement exercises aimed at strengthening the external rotator muscles. See how to perform external rotation with resistance bands.
Also read our blog on the use of resistance bands.
5. Y, T, and I Exercises
These shoulder impingement exercises are helpful in improving shoulder posture and enhance scapular strength. To perform these exercise, lie with your face down and perform movements with your arms forming the shapes of these letters. Read our blog on 20 Best Tricep Workouts for Sculpted Arm.
6. Rotator Cuff Strengthening Exercises
External and internal rotation exercises with resistance bands as well as with dumbbells are also known to strengthen rotator cuff muscles and improve shoulder impingements. For a detailed understanding of rotator cuff muscles and rotator cuff exercises, read this blog: Rotator Cuff Exercises: Best Shoulder Workout.
Incorporating the shoulder impingement exercises into your shoulder workouts or overall fitness plans can help address shoulder impingement by improving
- shoulder stability,
- and posture.
It can be summarized from the discussion of the above shoulder impingement exercises that this problem can be resolved through proper and accurate technique for these exercises. However, if the issue persists, it is advised that a physiotherapist or a healthcare provided may be contacted as soon as possible to get the medical care required to resolve this issue.
Read our blog on How to Keep Shoulders Down During Pull-Ups? 10 Best Tips, and 35 Essential Shoulder Exercises: Master the Shoulder Workouts for more on the shoulder exercises, issues, proper way of performing these exercises and to achieve the desired outcomes.