Conquer Shoulder Impingement with Simple Everyday Exercises
Page Contents
- Conquer Shoulder Impingement with Correct Posture and Ergonomic Habits
- Conquer Shoulder Impingement with Simple Stretching
- Conquer Shoulder Impingement with Strengthening Exercises
- Conquer Shoulder Impingement With Active Movement
- Conquer Shoulder Impingement with Isometrics
- Conquer Shoulder Impingement with Self-Massage
In life, conquering something that seems impossible requires a certain level of dedication, knowledge, and persistence. It could mean you are ready to make some lifestyle changes in order to reach your goal. Shoulder impingement is one of the most common conditions that affect our shoulders and can be very painful and downright debilitating. Thankfully, there are specific exercises that can help us conquer shoulder impingement with simple everyday exercises.
The first step is to understand what shoulder impingement is and how it affects our shoulder joints. In the simplest terms, shoulder impingement occurs when the rotator cuff muscles and tendons become inflamed and irritated from overuse. The condition is compounded by the fact that the shoulder is surrounded by very little for soft tissue, meaning that movement requires the muscles to be highly precise and coordinated. Although shoulder impingement is commonly seen among athletes, people with desk jobs or manual laborers are also at risk of developing this condition.
The next step is to address the cause of shoulder impingement – improper body mechanics. Almost all cases of shoulder impingement are due to incorrect body posture or movement. Examples include slouching, excessively lifting weights, reaching too far, and using poor body mechanics when performing everyday tasks. The shoulder joint has four different muscles that help us control movement, and when these muscles become weak or tight, it can lead to an increased risk of shoulder impingement.
In order to effectively treat shoulder impingement with simple everyday exercises, we need to first focus on improving our body mechanics. This can be done by engaging in a regular stretching and strengthening routine. Stretching the shoulder joints helps to improve flexibility, while strengthening the muscles around the joint can help keep them from becoming tight or weak. Strengthening exercises such as push-ups, rows, and shoulder presses can all help to improve our shoulder impingement condition.
One of the best exercises for shoulder impingement is the shoulder dumbbell fly. This exercise involves lying flat on your back with a dumbbell in each hand. Hold the dumbbells directly out in front of your chest, then slowly raise them up and out to the sides, keeping the elbows slightly bent. Hold this position for a few seconds, then slowly bring the dumbbells back to the starting position. This exercise helps to strengthen the muscles around the shoulder joint and help reduce inflammation and irritation.
The plank is another simple and effective exercise for shoulder impingement. Start in a push-up position, then drop down to the elbows and rest on the forearms. Keep the back and legs straight, and hold this position for 30-60 seconds. This helps to improve core stability and build up the strength in the shoulder muscles. It also stretches and strengthens the rotator cuff muscles and tendons.
One of the most important exercises for shoulder impingement is the shoulder shrug. This exercise helps to stretch and strengthen the shoulder joint and rotator cuff muscles. To perform the shoulder shrug, stand up straight, then lift the shoulders towards the ears. Hold this position for a few seconds, then release and repeat. This exercise can be done daily and is an effective way to reduce shoulder impingement symptoms.
Finally, the shoulder extension exercise is an effective way to improve overall shoulder mobility and reduce pain from impingement. This exercise starts with a push up position and requires the hands to stay in position as the body moves up into a vertical position. Keep the arms straight as you raise your body and hold this position for a few seconds. This exercise helps to improve shoulder flexibility and strengthen the surrounding muscles.
Conquer Shoulder Impingement with Correct Posture and Ergonomic Habits
One of the key causes of shoulder impingement is incorrect body mechanics, which can be caused by incorrect posture and ergonomic habits. Poor posture and static muscle tension can place an incredible amount of strain on the shoulder joint and muscles. To help reduce strain and keep shoulder impingement at bay, it’s essential to correct posture and use ergonomic habits when sitting or standing. Keeping the shoulders relaxed and in a neutral position prevents unnecessary stretching and stressing of the shoulder joint and muscles.
Working at a desk job requires many of us to be in a seated position for long periods of time. If you are sitting for extended periods, make sure that your back is supported, your feet are flat on the floor, and your arms and elbows are kept close to the body in a relaxed position. If possible, it’s also beneficial to incorporate a standing desk as a way to break up the time spent sitting.
When standing, make sure to keep your back straight and maintain a relaxed posture. Some people may find that focusing on keeping the shoulders retracted and back helps to maintain good posture. Additionally, it’s beneficial to be mindful of your posture in everyday life; for example, while you’re reaching for something on a shelf, or while bending down to pick up something from the floor.
Conquer Shoulder Impingement with Simple Stretching
The shoulder joint is surrounded by a delicate web of soft tissues and muscles, which makes it vulnerable to tension and inflammation. To reduce inflammation and keep shoulder impingement at bay, regular stretching is a must. There are many different stretching exercises you can do to lengthen and relax the shoulder muscles.
The standing shoulder extension stretch is an excellent choice for shoulder impingement. Begin this stretch by interlacing the fingers and extending the arms straight out in front of you. As you span your arms out, bring your shoulder blades together while you keep your elbows and arms straight. Hold this position for about 30 seconds.
The doorway stretch is another great exercise for shoulder impingement. Stand up straight with the palms against the doorframe. Step one foot forward to open up the shoulder joint, and take deep breaths while making sure that the shoulders don’t round or slump. Hold this position for 30 seconds, then switch legs and repeat.
To improve overhead mobility, the arm circles exercise is a great choice. Begin by standing with your arms extended out to the side at shoulder level. Make small, clockwise circles while keeping the arms straight and dropping the shoulder blades together. Do 10 circles in one direction, then 10 in the opposite direction. This exercise helps to improve shoulder mobility and reduce pain.
Conquer Shoulder Impingement with Strengthening Exercises
In addition to improving body mechanics and stretching regularly, strengthening exercises are also essential to prevent shoulder impingement. Strengthening exercises are a key component to help reduce the risk of shoulder impingement and improve overall shoulder strength and mobility.
One of the simplest and most effective exercises you can do is the wall push-up. Start in a plank position with your palms and feet flat against the wall. Keep your elbows close to your body and draw your shoulder blades together as you press away from the wall. Hold the position for a few seconds and lower your body back to the starting position. Repeat this exercise 10 times.
The TRX row is an excellent exercise for targeting the muscles around the shoulder joint. This exercise requires using a suspension trainer, and it helps to improve posture and stabilize the shoulder joint. To begin, latch your feet into the suspension trainer, then step forward with the palms facing down. Pull your body back towards the anchor point and draw the elbows up and in towards your body. Hold this position for a few seconds, then lower the body back to the starting position again.
Next, the shoulder press is a great way to target the muscles and tendons of the shoulder joint. Begin by standing with a dumbbell in each hand. Hold them directly out to the sides at shoulder height with the elbows extended. Push the weights up and forward until the arms are fully extended, then lower them back to the starting position. This exercise both strengthens and tones the shoulder joint muscles.
Finally, the lateral raise is an essential exercise for shoulder impingement. Stand with your feet hip-width apart and a light dumbbell in each hand. Turn your palms away from your body and keep your elbows slightly bent. Lift the dumbbells out and away from the body, until the arms are parallel to the floor. Pause at the top, and then lower the arms back to the starting position.
Conquer Shoulder Impingement With Active Movement
In addition to the above exercises, it’s essential to move the shoulder joint in all directions to maintain range of motion and help prevent shoulder impingement. Active movements such as shaking out the shoulders or shoulder rolls are a great way to improve mobility and keep the shoulder joint lubricated.
The shoulder circles exercise helps to improve range of motion and loosen the muscles. Begin by standing tall with your arms at your side, and then make slow circles with your arms. Move your arms in a clockwise direction and complete 10 circles, then switch directions and complete 10 more circles in a counter-clockwise direction.
Shoulder rolls are a great way to relieve tension in the shoulders and improve range of motion. Start with your arms out wide and your chest open. As you roll your shoulders back, draw your arm pits in and continue circling your shoulders back and forth. This exercise helps to reduce tension and keep shoulder impingement at bay.
The overhead reach is another great exercise for shoulder impingement. Place your arms above your head with your palms together. Extend your arms up and hold for a few seconds, then bring them back down in front of your body. Stay relaxed and focus on keeping your shoulders down and away from your ears, rather than reaching up and tensing your shoulders.
Finally, the drawable cross-body stretch is an excellent choice for shoulder impingement. Begin this exercise by standing with your feet hip-width apart and your arms extended out wide. Cross one arm over your body and draw the elbow across to the opposite side. Hold this position for a few seconds, then release and switch sides. This stretch helps to improve rotation and flexibility in the shoulder joint.
Conquer Shoulder Impingement with Isometrics
Isometrics are slow and controlled muscle contractions that are used to improve strength and stability, and they are an excellent addition to any shoulder impingement prevention routine. These exercises can be done while standing or lying down and involve no movement.
The standing wall push-up is an essential isometric exercise. Begin this exercise by standing a few feet away from a wall, then place your hands flat on the wall at shoulder height. Lower your chest towards the wall while keeping your elbows close to your body, and hold this position for about 5-10 seconds. This exercise helps to strengthen and stabilize the shoulder joints.
The plank is another great exercise for shoulder impingement. Start in a push up position, then drop to your elbows and rest on your forearms. Make sure to keep your back and legs straight, and hold this position for 30-60 seconds. This exercise helps to strengthen and stabilize the shoulder muscles and improve posture.
The standing shoulder scaption exercise helps to target the muscles of the shoulder joint. Begin by standing with your arms extended straight in front of you, palms facing down. Slowly draw your arms out and away from the body, bringing your arms up to shoulder level while keeping the elbows bent. Hold this position for a few seconds and then return to the starting position.
Finally, the resisted shoulder external rotation is ideal for shoulder impingement. This exercise requires using a light resistance band and can be done while seated or standing. Secure the band around one arm and hold it close to the body. Slowly rotate the arm away from the body while using the resistance of the band. Hold the position for a few seconds, then return to the starting position.
Conquer Shoulder Impingement with Self-Massage
In addition to exercises for shoulder impingement, self-massage can also be an effective way to reduce inflammation and improve overall shoulder health. Self-massage helps to reduce tension and inflammation, and can be done with your own hands or with the use of a foam roller or lacrosse ball.
When using the hands for self-massage, use a light pressure to target the affected area. Try to move the shoulder joint in different directions while massaging, as this can help to reduce inflammation and improve mobility.
Foam rolling is another great way to target specific areas of the shoulder joint and reduce inflammation. Focus on rolling the muscles and soft tissues in the shoulder in slow and steady motions. Spend extra time on any areas that are feeling particularly tight or inflamed.
The lacrosse ball is a great self-massage tool for shoulder impingement. Place the lacrosse ball on the area that is feeling the most discomfort and apply pressure in circular motions. To maximize the benefits, stay in the same area for 30-60 seconds and focus on breath as you massage.
Finally, the hip flexor release is an effective exercise for shoulder impingement. Begin by sitting on the ground and bringing your opposite leg over the body and into a figure four position. Make sure to keep your back straight and activate the shoulder muscles to open up the hip flexor. Breathe deeply and hold this position for at least 30 seconds before switching sides. This exercise helps to open up the hip flexor and improve shoulder mobility.
Conquer shoulder impingement with simple everyday exercises is not only possible, but also essential for maintaining shoulder health. Improving body mechanics, doing regular stretching and strengthening exercises, and self-massage will help to keep shoulder impingement at bay and maintain good shoulder function. With the proper knowledge and dedication, you can take control of your shoulder health and keep shoulder impingement from getting in the way of your day-to-day activities.
