Shoulder impingement can be painful. It happens when the shoulder muscles get squeezed. This can make it hard to move your arm. But don’t worry! There are exercises to help. In this article, we will talk about shoulder impingement. We will also share some exercises to help you feel better.
What is Shoulder Impingement?
Shoulder impingement is a common problem. It happens when the rotator cuff gets pinched. This can happen during daily activities. For example, reaching up or lifting things. People may feel pain in the shoulder. Sometimes, they feel pain when they lift their arms. It can also hurt when they sleep on that side.
What Causes Shoulder Impingement?
There are many reasons for shoulder impingement. Here are some common causes:
- Overuse of the shoulder muscles
- Injury to the shoulder
- Poor posture
- Age-related changes
- Weak shoulder muscles
If you do activities that use your shoulders a lot, you might get this problem. Athletes, painters, and construction workers often get shoulder impingement.
Signs of Shoulder Impingement
It is important to know the signs. If you have shoulder impingement, you might:
- Feel pain in the shoulder
- Feel pain when lifting your arm
- Have trouble reaching overhead
- Feel weakness in the arm
- Feel pain at night
If you have these signs, it is best to see a doctor. They can help you figure out what to do next.
How Can Exercises Help?
Exercise can help with shoulder impingement. It can make your muscles stronger. Stronger muscles can help support your shoulder. This can reduce pain and improve movement. It is important to do the right exercises. They should be gentle and safe.
Warm-Up Before Exercises
Before doing exercises, always warm up. Warming up helps your muscles get ready. Here are some warm-up exercises you can try:
- Arm Circles: Stand and move your arms in circles.
- Shoulder Rolls: Roll your shoulders forward and backward.
- Neck Stretch: Gently tilt your head to each side.
Do each warm-up for about 1-2 minutes. This will help prevent injuries.
Effective Shoulder Exercises
Now, let’s look at some exercises for shoulder impingement. These exercises can help you feel better. Remember to do them slowly and gently.
1. Pendulum Exercise
This exercise helps with shoulder movement. Follow these steps:
- Stand next to a table or chair.
- Use your good arm to support yourself.
- Let your painful arm hang down.
- Gently swing your arm in small circles.
- Do this for 1-2 minutes.
2. Wall Angels
This exercise helps with shoulder mobility. Here is how to do it:
- Stand with your back against the wall.
- Keep your feet about 6 inches away from the wall.
- Press your lower back against the wall.
- Raise your arms to make a “W” shape.
- Slowly slide your arms up to make a “Y” shape.
- Slide back down to the “W” shape.
Do this for 10-15 times.
3. Shoulder Blade Squeeze
This exercise can help strengthen your shoulder muscles. Here’s how:
- Stand or sit up straight.
- Pull your shoulder blades together.
- Hold for 5 seconds.
- Relax and repeat 10 times.
4. External Rotation
This exercise helps strengthen the rotator cuff. Follow these steps:
- Stand with your elbow at your side.
- Hold a light weight in your hand.
- Keep your elbow close to your body.
- Rotate your arm outward.
- Return to the starting position.
Do this 10-15 times.
5. Internal Rotation
This exercise also helps the rotator cuff. Here is how:
- Stand with your elbow at your side.
- Hold a light weight in your hand.
- Rotate your arm inward.
- Return to the starting position.
Do this 10-15 times as well.
Cool Down After Exercises
After exercising, it is important to cool down. Cooling down helps your muscles relax. Here are some cool-down exercises:
- Gentle Arm Stretch: Raise your arms above your head and stretch.
- Cross-Body Stretch: Pull one arm across your body gently.
- Triceps Stretch: Raise one arm and bend it behind your head.
Hold each stretch for 15-30 seconds.
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Credit: cbphysicaltherapy.com
Tips for Doing Shoulder Exercises
Here are some tips to keep in mind:
- Start slowly and listen to your body.
- Do not push through pain.
- Use light weights to avoid strain.
- Practice good posture during exercises.
- Stay consistent for the best results.
When to See a Doctor
Sometimes, exercises may not be enough. You should see a doctor if you:
- Have severe pain
- Feel weakness in your arm
- Have trouble moving your shoulder
- Feel pain that does not go away
A doctor can help determine the best treatment for you.
Conclusion
Shoulder impingement can be tough. But with the right exercises, you can feel better. Remember to warm up and cool down. Focus on gentle movements. Always listen to your body. If you have severe pain, see a doctor. Your shoulder can get stronger and healthier with the right care.
Start with these exercises today. They can help you regain strength. Take your time, and be patient with yourself. Your shoulder health is important!
