Top 5 Exercises for Shoulder Impingement
The shoulder is the most unstable joint in the human body, and we use it all day, every day. For many people, shoulder pain occurs with an overuse type situation - repetitive motion at work or with sports. For others, shoulder pain can arise from a change in activity that your shoulder just wasn’t prepared for - imagine throwing a ball to your niece and nephew for hours at the BBQ on Sat, and Sunday you wake up with crazy shoulder pain. In many cases, if there hasn’t been an actual injury, the pain you’re feeling is stemming from what’s called “Impingement Syndrome”.
Quick Anatomy Lesson!
The shoulder joint itself is made up of 3 bones: the humerus (the arm bone), the scapula (the shoulder blade), and the clavicle (the collar bone). The primary bones that we’ll be talking about are the humerus and the scapula. These bones create the glenohumeral joint - the shoulder. In order for the shoulder to most correctly, we need to have a strong and efficient rotator cuff. The rotator cuff is made up of 4 muscles, and this group of muscles works almost like fingers, holding the top of the humerus (the ball) in to the glenoid (the socket). The rotator cuff not only holds the ball in the socket; it also allows for the bones to roll and glide over each other, which is how you lift your arm up to wave or give a hug, rotate your arm back to grab your seat belt, and rotate your arm forward to turn a knob or put on a belt.
If the rotator cuff is strong, we’re much less likely to have Impingement syndrome type pain. But, the rotator cuff isn’t the only contributor to Impingement Syndrome. The muscles controlling the position of our scapula (the shoulder blade) also play a critical role. If our lower- and middle trapezius are inefficient, our scapula will elevate and round forward with arm motion, narrowing the already very small space through which one of the rotator cuff muscles travels. This rounding forward creates a pinch at the top of the shoulder every time the arm is raised above shoulder height. The pinch creates pain. And for most people, when there’s pain in the shoulder, we tend to round our shoulders forward more as a protective mechanism. Unfortunately, this compounds the problem, potentially increasing pain again.
So what so I do??
The great news is: unless there’s an injury, Impingement Syndrome is usually resolved easily and relatively quickly with a few exercises. The primary goals with any shoulder pain is to stabilize the shoulder blade and strengthen the rotator cuff. Accomplishing these goals will allow the shoulder to function efficiently as it was designed to move, without pinching or rubbing.
Here are my Top Five Exercises to Stop Shoulder Pain
Scapular Depression
Begin by lying down with your arms resting at your sides - make sure you’re on a surface you can easily get up from.
With your back relaxed, pull your shoulder blades behind you, like you’re trying to touch the back of the shoulder joint to the surface you’re laying on. Be sure that you’re not arching your back to make this happen. Only move the shoulder blades.
Next, while the shoulder blades are pulled back, slide your hands down toward your feet. Pretend you’re trying to make your arms longer. You may feel a pulling sensation in the sides of the neck and shoulders.
Hold this reach for 3-5 seconds and relax. Repeat 30 times.
Scapular protraction
Begin by lying down with your arms straight up in front of you, aiming at the ceiling - make sure you’re on a surface you can easily get up from.
Keeping your elbows straight and your arms shoulder width apart, reach your arms up toward the ceiling. Make sure you’re keeping your trunk on the surface, and only move the shoulder blades and arms. You shoulder feel your shoulder blades move out and around toward the sides of your body.
Relax the shoulder blades and allow them to return to their starting position on the surface you’re lying on. The return movement should be controlled.
Repeat 3 sets of 10 times, taking a 10-15 second break in between sets to relax your arms.
Bilateral Shoulder External Rotation
You’ll need an elastic exercise band for this exercise - start with light resistance and progress gradually to heavier resistance as the exercise becomes easier over time. Be sure to use a new band, with no cracks or tears in it.
Begin by either lying down or sitting in a chair. Hold the band in both hands, with your upper arms resting at your sides, elbows bent to 90 degrees. The band should be unstretched at the starting position.
Set your shoulder blades down and back on your back, like you did with scapular depression.
Keeping your elbows at your side and bent at 90 degrees, gently pull your hands apart, stretching the band.
Pull your hands as far apart as you’re able to go, then return to the starting position with controlled movement - don’t let the band take over and pull your hands together.
Repeat 3 sets of 10 times.
Bilateral Shoulder Horizontal Abduction
You’ll need an elastic exercise band for this exercise - start with light resistance and progress gradually to heavier resistance as the exercise becomes easier over time. Be sure to use a new band, with no cracks or tears in it.
Begin by lying on your back with your arms extended in front of you, holding the band in each hand. Your elbows should be straight.
Set your shoulder blades down and back on your back, like you did with scapular depression.
Keeping your elbows straight, pull your hands apart, stretching the band until your arms are all the way out to the sides and the band is touching your collar bone. Then, return to the starting position with controlled movement - don’t let the band take over and pull your hands together.
All of the control of this movement should come from behind your shoulder blades. The from of your chest and pecs should stay relaxed the entire time.
Repeat 3 sets of 10 times.
IYTs
These exercises are done in standing, and it’s often a good idea to stand in front of a mirror so that you’re able to watch your form.
I
With elbows straight, raise your arms up in front of you, as if you were drawing the letter “I” on the wall. Stop at shoulder height.
Make sure you’re keeping your shoulder blades down and back with this exercise, and avoid shrugging your shoulders throughout the movement.
Y
With elbows straight, raise your arms in front of you at an outward angle, as if you were making the letter “Y” with your body, making a touchdown signs, or giving someone a hug. Stop at shoulder height.
Make sure you’re keeping your shoulder blades down and back with this exercise, and avoid shrugging your shoulders throughout the movement.
T
With elbows straight and thumbs pointing out to the sides, raise your arms out like you were making the letter “T” with your body. Stop at shoulder height.
Make sure you’re keeping your shoulder blades down and back with this exercise, and avoid shrugging your shoulders throughout the movement.
