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Are Shoulder Impingement Exercises Helpful?

Shoulder impingement is a usual situation that can cause discomfort and limited degree of motion in the shoulder joint.

It starts when the tissue ligaments of the rotator cuff muscles are squeezed or inflamed during certain body gestures. Fortunately, targeted exercises can help relieve the symptoms of shoulder impingement and promote healing suggest pain management clinic.

Shoulder impingement is one of the most abundantly discussed reasons behind shoulder pain that restricts routine activities such as hair combing, body washing, or stretching arms to reach some items in the closet.

The most appropriate term used for this ailment is subacromial pain syndrome. The individuals older in age are more prone to this condition while two out of three of the adult population are the victims, says Dr.Z.

But the exciting fact is that there is a range of effective exercises designed to alleviate pain, strengthen the muscles surrounding the shoulder, and restore mobility.

Self-Evaluation For Shoulder Impingement

You may have come to know about subacromial syndrome either experienced by your own self or someone in your circle. But the first approach to treat the condition is self-test. If you feel pain while you lift your elbow, it's an indication you might go through shoulder impingement, says dr ali pain management.

Self-Examination Guidelines

  • Put the hand of affected shoulder side on opposite shoulder (the one without pain)

  • Elbow must be in bending shape towards chest

  • Try to move elbow towards the head

  • If you sense pain, it indicates shoulder impingement

Symptoms of Shoulder Impingement

When a shoulder impingement occurs, the arm cannot be raised above shoulder height. Additionally, reaching behind the back will be painful. It is common for people who suffer from shoulder impingement to experience general stiffness and throbbing in their shoulders. In contrast to tearing a muscle, this type of pain may be similar to a toothache. 

The individual may also experience shoulder swelling symptoms. It is usual for the shoulder to ache and stiffen when it is at rest; however, if the shoulder is used, the pain intensifies. These symptoms may cause pain and weakness to deteriorate over time. Those who sleep on the affected side of their body may experience additional pain. As time passes, reaching over the head or behind the back may become increasingly difficult.

A rotator cuff injury can lead to tendons wearing down or tearing if left untreated. Consequently, the patient may experience severe shoulder pain, shoulder weakness, or even be unable to lift or use the shoulder at all due to this condition.

Causes of Shoulder Impingement

If you suffer from sharp shoulder pain, it can be caused by shoulder impingement. As a result of overuse, shoulder impingement is the most common cause. Impingement may occur as a result of repetitively raising the arm above the shoulders and toward the back.

A few examples of these activities are as follows:

  • Swimming

  • Lifting

  • Tennis

  • Packing

  • Softball

  • Baseball

  • Painting

  • Construction

Overuse and aging are both contributing factors to shoulder impingement. People who spend a considerable amount of time using their shoulders or engaging in these activities are more likely to experience symptoms. Impingement and torn rotator cuffs can also be caused by shoulder injuries, such as dislocated shoulders.

Top 5 Shoulder Impingement Exercises

These 5 exercises can improve shoulder impingement pain in a couple of days, suggest the pain management doctor Fort Worth.

1-  Pendulum Swings

Pendulum swings are gentle exercises that help loosen up the shoulder joint and promote fluid movement. Experts at Richardson pain management explain it as follows

  • Stand next to a table or chair, 

  • Put the full hand of your normal arm on it for aid, 

  • let your arm in pain suspend  down. 

  • Rotate your arm softly in a round motion, clockwise and anti-clockwise

  • Repeat the movement about 10 times in each direction.

This exercise helps increase blood flow, reduces stiffness, and prepares the shoulder for more extensive exercises.

2-  Wall Slides

Wall slides are best for enhancing shoulder firmness and mobility.

  • Place yourself standing straight with your back opposite a wall, feet  having a shoulder-width distance in-between. 

  • Put your arms opposite the wall at symmetrical to shoulder height with your elbows curving to 90-degree angle and hand palms in forward direction. 

  • Slowly slide your arms upward, keeping your elbows and wrists in contact with the wall. 

  • Extend your arms as far as possible without pain or discomfort. 

  • Hold for a few seconds, then return to the starting position. 

  • Aim for 2-3 sets of 10-15 repetitions. 

Wall slides help strengthen the muscles of the rotator cuff and improve scapular control, say pain management doctors.

3-  External Rotation with Resistance Band 

This exercise targets the external rotators of the shoulder, helping to strengthen and stabilize the joint. Start by connecting a resistance belt to a well-built anchor adjacent to waist level. 

  • Stand in a way that the affected arm aligns to the anchor, elbow curved at angle of 90 degrees, and the front part of arm parallel to the ground. 

  • Hold the band with the affected hand and pull it away from the anchor, moving your forearm in outward direction opposite the resistance. 

  • Gradually come back to the initial position

  • Target for 2-3 episodes of 10-15 repetitions on each side. 

Slowly elevate the resistance level of the belt as your stamina improves.

4-  Scapular Squeezes 

They focus the muscles that provide strength to the shoulder blades, enhancing proper positioning and decreasing impingement. 

  • Either in sitting or standing, keep your back straight. 

  • Compress your shoulder blades altogether, assuming you are trying to grip a pencil between the blades.

  • Keep pressing for 5-10 seconds, then release. 

  • Again, repeat the set for 10-15 repetitions. 

Experts at spine and pain clinic Cleburne suggest that Scapular squeezes can be done throughout the day to maintain good posture and relieve tension in the shoulders.

5-  Sleeper Stretch 

Sleeper stretch is an effective exercise for stretching the posterior capsule of the shoulder, enhancing inner rotation activity, and decreasing impingement. 

  • Lean on your normal side with your shoulder in pain on top. 

  • Curve your elbow to an angle of 90 degrees and put your forearm opposite a wall or on a foam roller.

  •  Softly put pressure on your forearm towards downward direction, sensing a stretch in the backside of your shoulder.

  •  Grasp the stretch for 15-30 seconds, then release.

  •  Continue repeating the set 2-3 times on each side.

When to See a Doctor

The above exercises give relief from pain within 2 weeks if continuously followed. But if you do not see any improvement and comfort for more than 6 weeks, the help of a medical expert becomes necessary. However other symptoms confirming the severity and seriousness of the condition include following:

  • Chest Discomfort

  • High temperature

  • Vomiting

  • Any accident or injury

  • Numbness in elbow area 

  • Pain extending towards the elbow

Summary

Shoulder impingement can be a painful and limiting condition, but with the right exercises, you can significantly reduce symptoms, strengthen the supporting muscles, and restore mobility.The exercises mentioned above, including pendulum swings, wall slides, external rotation with a resistance band, scapular squeezes, and the sleeper stretch, are all effective in addressing shoulder impingement.

It is to keep in notice that it starts slowly and gradually. Then expand the intensity and time span of each exercise. If you observe persistent pain, or severity in the situation, contact a healthcare practitioner or pain relief clinic Corsicana for an accurate diagnosis and treatment plan according to your individual needs. By adding these exercises into your everyday routine life, you can restore control over your shoulder activity and witness a pain-free, comfortable and  active lifestyle.

Dr. Rao K. Ali M.D.

Dr. Rao Ali, a board-certified pain management physician, leads the clinic, which specializes in nonsurgical treatment. The physician has experience in the emergency room as well as training in pain management and rehabilitation. As a personal physician, he works with each patient to develop a treatment plan that will minimize or eliminate their pain. Providing expert diagnosis and treatment of a wide range of conditions, Pain Management In Dallas, PA provides a comprehensive range of services. These services include neck pain, back pain, hip and knee pain, fibromyalgia, neuropathy, complex regional pain syndrome, headaches, migraines, and many others.