Comments on: Shoulder Impingement Exercises – The Different Types

By: Schyler

Schyler — Sun, 13 Jun 2010 00:41:47 +0000

Hello, I’d like to start off by sayin’ thanks for putting the time in to make this site work. I’ve strugled with impingement for a long while and finding this site should help me a great deal.

I’ve got about 70 degrees of external rotation, which as an athlete makes it very difficult to support a load overhead. If I’m able to hit the trigger point massage and the stretching 3-5 times daily, can you give me some sort of general timeline as to when I’ll start seeing improvement?

By: Dave D.

Dave D. — Sun, 09 May 2010 16:53:57 +0000

Hi Mezo,
Thanks for your question.

The sets & reps, and frequency should vary depending on what stage you are at.

Initially I would recommend working on endurance. That means using a lighter resistance and doing more repetitions. For example you may have to build to 15,20 30 repetitions before you get a little tired. You may then need to build up to doing 2 or 3 sets. Do this daily. Once you can do easily do 3 x 30 increase the resistance.

After 2-4 weeks of building endurance then switch to strength. That means a heavy resistance but fewer reps, e.g. 3 X 10. When using a heavier resistance you need to have a day off between sessions, e.g. 3-4 X a week.

Remember it is OK for the muscles to get tired but it shouldn’t be painful.
Good luck,
Dave

By: Mezo

Mezo — Tue, 04 May 2010 16:07:18 +0000

thanks much this website is really amazing
but how does it work ?
i mean the frequency shall i work 3 sets of 10 reps 3 times a day or
once a day or
once a day and then a day off
actually i see many programs showing the 3 patterns
plzzzzz i need yr help really my shoulder is annoying and i have done many physical therapy sessions but actually i never stuck to an exercise program for more than 1 month i always feel i am not working in the right direction
thnx

By: Dave D.

Dave D. — Sun, 02 May 2010 19:30:03 +0000

Hi Edward,
Thanks for your question. It is a little challenging for me to answer that for you without being able to assess you personally. If your shoulder is still painful I have to assume something is still getting irritated. Typically shoulder impingement causes pain with overhead activities, perhaps that is why you don’t feel any pain with guitar playing. It is probably wise to follow up with your health professional to answer this question.
Dave

By: Edward

Edward — Sat, 01 May 2010 13:30:10 +0000

In rehabilitating from right arm shoulder impingement and bursitis and receiving 2 cortizone shots which have not reduced pain after 19 days, can one resume guitar playing using the right hand as strumming hand. (It’s how I make a living). There’s no pain while doing so, but I notice upper arm and shoulder tendons and muscles are used.

By: Dave D.

Dave D. — Tue, 16 Mar 2010 18:24:36 +0000

Hi Sue,
Not always possible to give you specific advice over the internet.

I can tell you what I generally find. Hopefully that will be helpful.

Typically I find press up are not the best exercises for someone with shoulder pain.

I typically recommend starting with
1) Shoulder rotation ranges.
2) Then Shoulder blade exercises
3) Rotator Cuff Exercises
4) Then returning to Vertical Press (such as Press Ups), Vertical Pull, Horizontal Push, Horizontal Pull exercises.

I hope that makes sense.
Dave.

By: Sue

Sue — Mon, 15 Mar 2010 22:01:17 +0000

Having unsuccessfully visited a physio a few times I have now diagnosed myself with shoulder impingement. It’s on my left side, I am very right sided and don’t do overhead exercises as I have cervical spondylosis. However, I was doing a lot of press ups prior to injuring myself. Can I still do press ups in hand with your exercises or will this make things worse, could the press ups have caused it? I have been resting my upper body (apart from plank type exercises) for about 2 months and am desperate to get back to it.I feel a burning sensation after exercise but no pain during

By: Dave D.

Dave D. — Sat, 14 Nov 2009 16:24:35 +0000

Hi Kevin,
Thanks for your question and I apologize for the delay. I expect to be starting to post the videos next week.

Thanks,
Dave

By: Kevin Roth

Kevin Roth — Tue, 20 Oct 2009 17:27:37 +0000

I am anxiously awaiting your exercise demos. When do you think they will be complete?

By: Dave D.

Dave D. — Sun, 09 Aug 2009 14:32:39 +0000

Hi Sarah,
It is always a little challenging to give you an exact answer without assessing your shoulder.

In my experience I usually start with rotation ranges of motion. You mention you are hypermobile. If you lie down on your back with your arm 90 degrees out to your side, place a rolled up towel under your elbow to make sure your elbow is higher than your shoulder.

How far can you rotate your arm forward and backwards keeping shoulder and elbow at 90 degrees?

The other place I usually recommend starting is massage of the shoulders at the back of the shoulder blade. Rolling around on a tennis ball works very effectively.

Once those two things are clear, then it is time to work on exercises. Start with shoulder blade stabilizing exercises first, then move to rotator cuff.