Discomfort when you reach above or behind your head. Pain that increases overnight. Weakness in the shoulder and arm. People with these symptoms may be dealing with a condition called a shoulder impingement.
Shoulder impingement syndrome is a common shoulder problem; it’s estimated that this condition causes up to 65% of all shoulder pain. There are exercises that can help reduce shoulder impingement symptoms. However, it can be tough to tell which exercises will work best for you. Physical therapy specialists can help you find the most effective exercises for your shoulder impingement, and here are two examples of the types of exercises your physical therapist could recommend:
- Scapular rotation exercise
One physical therapy exercise that can help treat shoulder impingement symptoms is the scapular rotation exercise. The scapulae are better known as the shoulder blades, and muscles called the scapula stabilizers are the target of this exercise. The goals of the scapular rotation exercise are to build strength in the scapula stabilizers and help realign the head of the humerus in the shoulder socket.
Steps for doing the scapular rotation exercise
- Stand with your shoulders relaxed.
- Raise your shoulders upward as far as possible.
- Then, roll them backward and down as far as you can. Your goal is to squeeze the shoulder blades together.
- Hold this position for between five and 10 seconds.
- Relax your shoulders; then repeat the exercise until you’ve completed it eight to 10 times.
- Scapula pull
The scapula pull is another exercise your physical therapy specialist might prescribe if you have shoulder impingement syndrome. This exercise is another way to target your scapula stabilizing muscles.
Steps for doing the scapula pull exercise
- Hold your arms straight out in front of you.
- Push only your shoulders forward as far as you can. Be sure not to move your back or neck.
- Slowly pull your shoulders backward as far as you’re able to. Again, avoid moving your back or neck as part of this movement.
- Hold this position for five to 10 seconds.
- Repeat these steps until you’ve done eight to 10 reps, resting as needed.
Peak Performance offers more physical therapy options for a shoulder impingement than exercises
It’s important to remember that exercises are merely one treatment option that physical therapy specialists can offer for shoulder impingement syndrome. At Peak Performance, our specialists are able to offer many other treatment options as well.
We’ll start by performing a comprehensive screening of your shoulder. This can include testing your shoulder strength and range of motion, and it might also involve asking you questions about your symptoms and medical history. Then, our team can build you a personalized physical therapy plan designed to reduce and prevent the recurrence of your symptoms. Such a plan could include therapeutic exercises and other techniques like:
- Joint mobilization
- Aquatic therapy
- Myofascial release
- Ergonomic training
- Dry needling
- Instrument-assisted soft tissue mobilization (IASTM)
- Virtual therapy
Contact us today for more information about how we can treat your shoulder impingement or to schedule your initial appointment.
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