Shoulder Impingement Exercise: Here Are The Best Ways To Get Rid Of It!
Shoulder impingement occurs when your shoulder area is inflamed due to repetitive shoulder activities.
Shoulder impingement will cause pain in your connective tissues and shoulder blades. An impingement in the shoulder will also cause swelling, and irritation in addition to causing pain.
Have you ever had your ankle sprained? This is how the rotator cuff in your shoulder will look when it swells. People who are active in sports are most often susceptible to shoulder impingement. More than 56% of shoulder complaints arise because of shoulder impingement.
Effective Exercises To Relieve Shoulder Impingement Pain
When your shoulders get impinged you will feel pain while lifting your arms, lowering your arms, or during any arm movements. You will not be able to lie down on the affected side as it will cause significant pain.
Shoulder impingement will cause distress in your arms and shoulder and result in sleeplessness. In most cases, you will experience stiffness in your shoulder area at frequent intervals. To reduce your shoulder pain and restore your shoulder function, perform the below-mentioned exercises.
1. Scapula squeeze:
Try squeezing your shoulder blades together, by keeping your arms at the side. Hold this position for 5-7 minutes and then relax. Perform this in sets of 10 twice a day and you will notice a great reduction in your shoulder pain.
2. Chest stretch:
Stand in front of a door or a wall and place your forearm on the door or wall. Now you have to stretch your pectoral muscles by gently turning your body in the opposite direction of your arms and this will improve the mobility in your shoulders. Try this in sets of 10 thrice a day for better results.
3. Lying external rotation:
Bend your elbows at 90 degrees, by lying on your side such that the affected shoulder is on top. Now have something lightweight in your hand like a water bottle and move your hand towards the ceiling and slowly rotate your shoulders in circles of 12.
You can perform this exercise once in the morning and before your bedtime as it relaxes your shoulder blades and eases your pain.
4. Shoulder stretch
Your shoulder stretch exercise can either be a front shoulder stretch or a back shoulder stretch or both.
To perform a front shoulder stretch, stand in front of a wall and touch the top of the wall or a significant height with one of your arms. Hold this position for 7 seconds and perform ten sets of the same for better relief.
To do a back shoulder stretch, put one of your arms across your body and with your other arm pull it to your chest area.
This will street the muscles in your back shoulder and ease the stiffness when done regularly. Perform 10-12 repetitions twice a day and hold the position for 5-8 seconds.
5. Shoulder rolls:
Shoulder rolls are a simple yet effective way to stretch your shoulders. Stand and put a hip-width distance to your feet and hang your arms down. Now slowly breathe in for a few seconds and lift your shoulders towards the ears.
Move the shoulders back such that your shoulder blades squeeze together and after 10 seconds drop your shoulder back while exhaling slowly.
Now move your elbows forward and you will feel your shoulder muscles stretching. Perform this in sets of 10 twice a day for better results.
6. Neck stretches:
Neck stretches help in receiving the built-up tension at the top of your shoulders. Look forward and hang your hands at the sides.
Tip your head to the right such that the ear touches the shoulders. This will stretch your left side neck and shoulders.
Perform the same with your left area to stretch your right neck and shoulders. Hold the position for 8-10 seconds on both sides and repeat this exercise thrice continuously.
7. Child’s pose:
This is one of the most famous yoga poses that help stretches your back and shoulders. Kneel on your mat such that your big toes touch together.
Spread your knees apart and sit up straight. Raise your arms above your head while inhaling and exhale while you now forward.
Now reach your arms out in the front and touch the floor with your palm. Bring your bottom of the back towards the heels while sitting back and you will notice a stretch in your back shoulder.
Hold this position for 60 seconds and perform this once in the morning and once before bedtime for faster results.
8. Ragdoll pose:
This pose builds up your flexibility and eases the tension in your shoulder muscles. Place your feet hip-width apart and bend your knees mildly.
Now bend forward and try touching your toes. Each of your arms should be placed on the elbow of the other hand while bending forward. Your crown should point to the floor and as your head hangs the tension in your shoulders will start loosening up.
Hold this position for a minute and do this thrice every day or whenever you feel a built-up tension in your shoulders.
9. Cow face pose:
A cow face pose is a well-known shoulder stretch exercise. Place your feet at a hip-width distance and raise your right arm.
Now bend your right arm at the elbow and slowly raise your elbow while slowly reaching the right hand over the head and down the back.
Now stretch your left arm slowly towards the ground and slowly move your left arm behind and clasp it with the right arm that is already in position as tight as possible.
It is important to note that you should not feel any pain while holding both arms tight when clasped behind. Hold the position for 20 seconds and slowly inhale and exhale before you release the stretch.
The above-mentioned exercises are commonly known for releasing tension from the shoulders, easing up shoulder pain, and improving flexibility.
Dr. Elizabeth Novello
Dr. Elizabeth Novello specializes in the diagnosis and treatment of disorders of the nervous system. Her clients range across diverse age groups and she works closely with patients to develop a personalized treatment plan that takes into account the individual's medical history and the underlying cause of their pain. Dr. Elizabeth Novello also performs procedures such as lumbar punctures or nerve conduction studies. In addition to diagnosing and treating specific conditions, she focuses on helping patients manage chronic conditions and providing support for patients and their families.
View All By Dr. Elizabeth