5 Effective Home Exercises for Shoulder Impingement Relief

Shoulder impingement is a common injury that occurs when the tendons or bursa in the shoulder become compressed or irritated. This can cause pain, weakness, and limited range of motion in the shoulder.

Fortunately, there are exercises that can help alleviate the symptoms of shoulder impingement and aid in the rehabilitation process. In this article, we will discuss the top 5 shoulder impingement exercises that can help you recover and prevent future injuries.

Why Are Shoulder Impingement Exercises Important?

Shoulder impingement exercises are crucial for both recovery and prevention of future injuries. These exercises help to strengthen the muscles and tendons in the shoulder, improve range of motion, and reduce pain and inflammation.

Strengthening the Rotator Cuff Muscles

The rotator cuff muscles are a group of four muscles that surround the shoulder joint and help to stabilize and move the shoulder. Strengthening these muscles is essential for preventing shoulder impingement and other shoulder injuries.

Improving Range of Motion

Shoulder impingement can cause limited range of motion in the shoulder, making it difficult to perform daily activities and exercises. By incorporating specific exercises into your routine, you can improve your shoulder’s range of motion and prevent future impingement.

Reducing Pain and Inflammation

Shoulder impingement can be painful and cause inflammation in the shoulder joint. By performing exercises that target the affected area, you can reduce pain and inflammation and promote healing.

Top 5 Shoulder Impingement Exercises

1. External Rotation with Resistance Band

This exercise targets the rotator cuff muscles and helps to strengthen and stabilize the shoulder joint.

  1. Begin by standing with your feet shoulder-width apart and holding a resistance band in front of you with both hands.
  2. Keep your elbows close to your sides and bend them at a 90-degree angle.
  3. Slowly rotate your arms outward, keeping your elbows close to your sides and your wrists straight.
  4. Hold for a few seconds, then slowly return to the starting position.
  5. Repeat for 10-12 repetitions.

2. Shoulder Blade Squeeze

This exercise helps to improve posture and strengthen the muscles in the upper back and shoulders.

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Squeeze your shoulder blades together, pulling them down and back.
  3. Hold for a few seconds, then release.
  4. Repeat for 10-12 repetitions.

3. Scapular Retraction

This exercise targets the muscles in the upper back and shoulders and helps to improve posture and shoulder stability.

  1. Begin by standing with your feet shoulder-width apart and your arms at your sides.
  2. Squeeze your shoulder blades together, pulling them down and back.
  3. Slowly raise your arms out to the sides, keeping your elbows bent at a 90-degree angle.
  4. Hold for a few seconds, then slowly lower your arms back to the starting position.
  5. Repeat for 10-12 repetitions.

4. Shoulder External Rotation with Dumbbell

This exercise targets the rotator cuff muscles and helps to strengthen and stabilize the shoulder joint.

  1. Begin by standing with your feet shoulder-width apart and holding a dumbbell in one hand.
  2. Keep your elbow close to your side and bend it at a 90-degree angle.
  3. Slowly rotate your arm outward, keeping your elbow close to your side and your wrist straight.
  4. Hold for a few seconds, then slowly return to the starting position.
  5. Repeat for 10-12 repetitions on each arm.

5. Shoulder Flexion with Resistance Band

This exercise targets the muscles in the front of the shoulder and helps to improve range of motion and strength.

  1. Begin by standing with your feet shoulder-width apart and holding a resistance band in front of you with both hands.
  2. Keep your elbows close to your sides and bend them at a 90-degree angle.
  3. Slowly raise your arms above your head, keeping your elbows close to your sides and your wrists straight.
  4. Hold for a few seconds, then slowly lower your arms back to the starting position.
  5. Repeat for 10-12 repetitions.

Other Tips for Shoulder Impingement Recovery

In addition to these exercises, there are other things you can do to aid in the recovery process and prevent future shoulder impingement.

Rest and Ice

Resting the affected shoulder and applying ice can help reduce pain and inflammation. It is recommended to ice the shoulder for 15-20 minutes at a time, several times a day.

Modify Your Activities

Avoid activities that aggravate your shoulder impingement, such as overhead lifting or repetitive arm movements. Modify your activities to reduce strain on the shoulder and allow it to heal.

Seek Professional Help

If your shoulder impingement is severe or does not improve with exercises and rest, it is important to seek professional help. A physical therapist or doctor can provide a personalized treatment plan and help you recover from your injury.

Conclusion

Shoulder impingement can be a painful and debilitating injury, but with the right exercises and care, you can recover and prevent future injuries. Incorporate these top 5 shoulder impingement exercises into your routine and follow the tips for recovery to get back to your daily activities pain-free. Remember to always listen to your body and seek professional help if needed.

Keep reading: 3 Shoulder Exercises for Strength and Stability

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