Shoulder Impingement Exercises

So far you have learned about the shoulder joint, what structures can cause a shoulder injury, how to temporally relief shoulder pain, and what Shoulder Physical Therapy tests you can perform to confirm you have an impingement problem. Now it is time to learn about Shoulder Impingement Exercises.

Basically there are three types of exercises what I feel are important for you to do in this order to help improve your shoulder. They include:

1. Stretching
2. Endurance
3. Strengthening

Stretching
In order for the shoulder to work properly it is crucial that the muscles are at the correct length. Without this the shoulder just can’t operate in the manner that it was designed.

You can have the strongest shoulder muscles in the world, but if your muscles are short and/or tight you will still have a poorly functioning shoulder.

This is why stretching exercises is always the first type of exercises I recommend.

The two most important ranges of motion, when it comes to shoulders, are External & Internal Rotation.

I am currently in the process of creating videos to better illustrate all the exercises.

You typically get the best results from stretching by holding a stretch for 10-20 seconds. You also get better results from doing a small amount at a time e.g. 3-5 stretches, but performing them several times during the day e.g. 2-3 times. This is considered more desirable than doing a lot of stretches all at once.

Once good range is achieved, then you can move on to Endurance Exercises.

Endurance Exercises
Many of the important muscles of the shoulders are stabilizing muscles. They are not designed to lift a hundred pounds, they are designed to function well throughout the entire day. This is why I feel it is more important initially to work on endurance rather than strength.

I also think it is important to sequence which muscle groups you work on. Here is the sequence I use with my patients.

1. Scapular Muscles
2. Rotator Cuff
3. Arm and Bigger Torso Muscles

Here is why this sequence works.

The shoulder blade is like the foundation to the shoulder. In order for the shoulder to function properly it must start in the right position and move correctly.

The rotator cuff muscles attach to the shoulder blade. Without a stable and good functioning shoulder blade (scapular) it is more difficult for the rotator cuff muscles to function, i.e. it is hard to build a solid structure without a strong steady foundation.

Once good endurance is established in the shoulder blade muscles then I recommend building the endurance of the Rotator Cuff muscles. These muscles are crucial for controlling the arm bone inside the shoulder joint while it is moving. They help it rotate precisely so not to cause an impingement.

Once the shoulder has good stability in the shoulder blade and the rotator cuff muscles then it is OK to start on the other arm and torso muscles e.g. biceps, triceps, chest lats, etc..

Strengthening Exercises
Once you have built up endurance in the muscles, now it is OK to build strength, speed and power. This is where you can use heavier weights, plyometrics, and more advanced training activities.

As mentioned earlier in this post I am in the process of creating videos for all of these Shoulder Impingement Exercises. I will post them as soon as they are completed. In the meantime if you have any questions or suggestions please feel free to leave a comment.

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