Are Shoulder Impingement Exercises Helpful?

A shoulder impingement, also known as swimmer's shoulder, occurs when a tendon or bursa rubs against the shoulder blade, resulting in pain in the shoulder.When a person reaches up, they will generally experience consistent shoulder impingement pain.

There is a possibility that this injury can occur when participating in sports involving the movement of the arms above the head, such as swimming, tennis, and other activities. The shoulder is prone to injuries due to its complex arrangement of joints, muscles, and tendons. Luckily, there are a variety of exercises and activities that can help those living in Pain Management Fort Worth find relief.

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 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.

Diagnosis of Shoulder Impingement

At Richardson Pain Management, we understand the debilitating effects shoulder impingement can have on a person’s life. If you're dealing with persistent back and shoulder pain, then you might have been diagnosed with shoulder impingement. Shoulder impingement may be treated early if detected early, thereby preventing further deterioration of symptoms.

An examination by a shoulder pain doctor will be conducted in order to determine whether there are any signs of injury, bruising, or swelling on the shoulder. As part of the doctor's examination, the patient will also be asked when his or her symptoms began.

It may be necessary for the physician to ask the patient to move the arm in the socket or to perform a series of arm movements in order to identify any abnormalities that may exist.

An X-ray or MRI scan may be ordered in some cases by doctors to rule out other possible causes of pain. Injuries, bone spurs, and arthritis may also be responsible for these conditions. 

Nine Exercises For Relieving Shoulder Pain Are Listed Below:

Several Shoulder impingement exercises  can be used in conjunction with chiropractic for shoulder pain to provide enhanced relief from shoulder impingement and the accompanying pain.

1.   Shoulder Blade Squeeze

Squeeze your shoulder blades together while keeping your arms by your sides. Take five seconds to hold the position, and then relax. Repeat this process ten times.

2.    Doorway Chest Stretch

You should place your forearm on the door frame when you are standing in a doorway. Your body should be slowly turned away from the arm. Once your shoulder and pectoral muscles begin to stretch, hold the position for five seconds. Ten repetitions should be made.

3.    Doorway Front Shoulder Stretch

With one arm, hold the top of the doorframe while standing in the doorway. Move forward slowly until you feel a stretch in the front of your shoulders. Repeat the stretch ten times while holding the stretch for five seconds.

4.    Crossover Arm Stretch

Across your body, place one arm, and with your other arm, place the first arm in the crevasse of the second arm. The shoulder muscles should be stretched as you pull toward your chest. Take a deep breath and hold for five seconds before relaxing. This should be repeated ten times.

5.    Lying External Rotation

Your injured shoulder should be bent at 90 degrees while lying on the side of your good shoulder. Slowly move the back of your hand toward the ceiling while keeping your elbow tucked into your side. Alternatively, you may use household items, such as soup cans, if you do not have weights. The number of repetitions should be between 10 and 15.

6.    Lying Internal Rotation

Place your affected shoulder underneath your body while lying on your side. You should keep your elbow bent at 90 degrees and pivot your elbow toward your stomach so that your hand points toward the ceiling while holding a lightweight. Ten to fifteen repetitions should be performed.

7.    Elastic Band Pulls

Using a resistance band, loop one end through a door handle. When you stand sideways, make sure your affected shoulder is parallel to the door. Swing your arm across your stomach while keeping your elbow tight to your side as you grasp the resistance band. When you're doing the exercise, turn your non-injured shoulder parallel with the door so it runs parallel. While keeping your affected hand and elbow tucked, move the band from your stomach to your side. The number of repetitions should be between 10 and 15.

8.    Wall Angels

Place your back against a wall and stand straight or squat. Slide your arms up the wall in a V shape and then back down by positioning the backs of your hands against the wall. Keep your back and head against the wall throughout the exercise. A total of five to ten repetitions should be performed.

9.    Chair Dips

Place your elbows against your side while sitting in a chair. Bend your knees at a 90-degree angle while holding your body up with your arms. Slowly lower your body by bending your elbows and then pushing yourself back up. In the event that you find this exercise to be too challenging, scoot your legs closer to your body. Stop lowering yourself a few inches before you begin to experience pain. Ten to fifteen repetitions should be made.

If you are experiencing shoulder impingement, please consult your Pain Management doctor and follow their instructions before performing these exercises. A failure to follow these steps may result in further injury to your shoulder or even a more serious injury to other parts of your body.

Premier Pain Centers

Premier Pain Centers in the United States provides high-quality medical care to patients suffering from severe muscle pain. Providing comfort and peace is a core component of the organization's mission.

As a one-stop medical clinic, we strive to provide our patients with highly skilled, experienced physicians who are capable of effectively treating serious pain problems. Our comprehensive patient care program includes interventional pain management, physical therapy, and therapy management. Please do not hesitate to contact us if you would like to schedule an appointment.


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