38 Best exercises for shoulder impingement syndrome

The shoulders are protected by the bones, bumps and ligaments. Among cuff tendons is the subacromial bursa that can help protect the bone and the surface. However, there is no guarantee that the bone is safe, you can get injured in many cases with many reasons such as overloading of subjects, which has an incorrect position, or be injured on external factors. In this article, VKool.com show Top 38 best exercises for shoulder impingement syndrome. I hope you get some useful to reduce the problem naturally and permanently in the country forms.

Top 38 best exercises for shoulder impingement syndrome

1. Stretch the chest

exercises for shoulder impingement - chest stretch

chest stretch is one of the best exercises for shoulder inflammation can perform every day. The shoulder pain are not only affected tendons, ligaments, bones, but also affected … Click to Tweet Here is the instruction how to do it:

  • Stand straight and put a forearm that is against the wall or door frame.
  • You lean forward and gently away to stretch the chest muscles.
  • Hold for 20 seconds and repeat the exercise.
  • You should feel some stretches in front of his shoulder, but that does not cause pain.
  • If you feel pain, stop.

2. Supraspinatus Stretch

exercises for shoulder impingement - supraspinatus stretch

  • put a hand on his lower back and use another hand to pull elbows forward.
  • to keep your hand on the lower back and feel slight stretch in the back of the shoulder.
  • Hold for 20-30 seconds and repeat 5 times.
  • you stop exercising if you feel pain.

Further information: Neuropathy Solution book

3. Anterior Shoulder Stretch

exercises for shoulder impingement - anterior shoulder stretch

  • You take something and grasp above the doorframe.
  • Move your body forward and put his arm behind stretch the muscles of the chest and shoulder.
  • hold it for 20 seconds and repeat.
  • You will feel some stretches in front of his shoulder, but no pain.

4. Back Stretch shoulder

exercises for shoulder impingement - posterior shoulder stretch

  • Through an arm across his chest and tighten the other arm.
  • feel some gentle stretching in the back of his shoulder.
  • Hold for 20 minutes and repeat.
  • If you feel pain in the back of the shoulder, stop exercising.

5. The external rotation

exercises for shoulder impingement - external rotation

This exercise is designed to strengthen the cuff muscles and the serratus above, rhomboids and can do so at the following address:

  • lie on his side with his arm placed on top.
  • put the upper arm on the side and bend your elbow so that your hand points to the ground.
  • Now the shoulder is rotated and move the hand up toward the ceiling as far as you can.
  • Returns to the starting position slowly.
  • can support a weight of 2 kg.
  • Repeat 10 repetitions and you can do every day to reduce shoulder impingement syndrome.

6. Internal rotation

exercises for shoulder impingement - internal rotation

  • Put on one side and put his arm on the bottom.
  • Keep your forearm parallel to the ground.
  • rotating your shoulder and move the arm forward your stomach (keep a proper weight in your hand).
  • point hand up.
  • Reducing the weight back on the starting position.
  • Repeat 10-20 reps and you could do the exercise every day.

7. External rotation in abduction

exercises for shoulder impingement - external rotation in abduction

  • Stand and abduct the arm to 90 degrees . Put your arms parallel to the floor.
  • You can rest your elbow on a bench or chair.
  • bend your elbow 90 degrees.
  • Now the shoulder turns and points his hand toward the ceiling.
  • Returns to the starting position slowly.
  • Can Hold a preferred weight or a resistance band.
  • Do 10-20 reps.
  • Do it every day.

8. Exercise

exercises for shoulder impingement - retraction exercise

  • retraction You pull your shoulder back, straighten your arm, and keep your head still.
  • Move the shoulder and gradually build it.
  • can maintain a healthy weight and repeat 10 times.

9. landing shoulder blade

exercises for shoulder impingement - squeeze shoulder blade

  • Stand or sit tall, keep your back straight .
  • tighten the shoulder blades as you can.
  • Hold for 5 seconds and repeat 10 times.

10. pendulum exercises

exercises for shoulder impingement - pendulum exercises

  • start working with the forearm on the bench or table .
  • straighten your back, relax your shoulder.
  • Move your arm forward and backward as much as possible.
  • Move the arm side to side.
  • Repeat the exercise 10 times.

11. pendulous Circles

exercises for shoulder impingement - pendular circles

  • Now begin the exercise with good forearm on the bench or in table.
  • straighten your back and relax your shoulder.
  • move the arm in a circle to the right all you can.
  • Repeat swinging arm counter clockwise.
  • Repeat 10 times.

12. External rotation of the band

exercises for shoulder impingement - band external rotation

  • starts the year with the band together in the hand.
  • you grab one end of the band and put the arm in the plane of the scapula.
  • Now that abduct the arm to 45 degrees and elbow flexed 90 degrees.
  • moves the forearm through the arc of 30 degrees of internal rotation of 30 degrees of external rotation.
  • Keep your elbow stable.
  • Hold and slowly return.

13. The scapular retraction Con Banda

exercises for shoulder impingement - scapular retraction with band

This exercise will improve scapula and you can treat shoulder inflammation effectively.

  • to capture a band between hands and keep it slightly.
  • bend your elbows 90 degrees.
  • Pinch shoulder blades together.
  • hold it as long as possible.
  • back slowly and repeat the exercise.

There are a lot of other useful exercises for shoulder impingement syndrome is presented in the next part of this article, so read on if you want to know more!

14. The shoulder flexion with the band

exercises for shoulder impingement - shoulder flexion with band

Want to know more exercises for shoulder impingement syndrome? Let try it for the goal.

  • to secure the end of the band.
  • to capture other end of the band slightly.
  • Bend your elbow at 90 degrees.
  • Now the arm around 60 degrees flexion is lifted.
  • then it extends the elbow and flex the shoulder.
  • Hold the position as long as you can.
  • Returns to the starting position slowly.

15. Abduction shoulder with the band

exercises for shoulder impingement - shoulder abduction with band

  • You represent one end of the band.
  • Another object of the band caught slightly.
  • Now the arm is placed in the scapula, in the front of the body.
  • elbow is flexed to 90 degrees.
  • Lift the shoulder about 60 degrees of abduction.
  • One moment.
  • and return to the starting position.

16. With internal rotation of the band

exercises for shoulder impingement - internal rotation with band

  • You represent one end of the band.
  • Then grasp another band with a slight tension.
  • Leave your elbow on the side of 45 degrees of external rotation.
  • you pull the band inward.
  • bend the elbow about 90 degrees.
  • hold it and return the slow start position.
  • repeat it.

17. The external rotation with the band

external rotation with band

  • Attach one end of the curve and hold the other end of the band with light tension.
  • Put your elbow on the side about 45 degrees of internal rotation.
  • Then pull the band out.
  • bend the elbow about 90 degrees.
  • Hold and return to starting position.
  • Repeat the exercise.

18. shoulder extension band

exercises for shoulder impingement - shoulder extension with band

The resistance band is very useful in exercises for shoulder inflammation, right? Here’s another way to use the band for exercise.

  • connects one end of the curve and attach the other end of the curve slightly.
  • Put your arm forward at 45 degrees.
  • Now the arm to extend back and straighten the elbow.
  • Hold and slowly return to the starting position.

19. Meta Chin

exercises for shoulder impingement - chin tuck

  • You make a pressure on the chin with his fingers.
  • Pull the head back and hold for 5 seconds.
  • Keep your head in a horizontal position and do not tilt the head back or forward to the ceiling.
  • sustain and repeat the exercise.

20. Pendulum Swings

exercises for shoulder impingement - pendulum swings

  • You prepare a table and lean over her, his arm unaffected will support the body.
  • The affected arm is straight and relax.
  • Now you swing arm gently in the circle to the right and the left.
  • Then you swing the arm like pendulum motion, forward, backward, side to side.
  • to repeat the exercise 30 times.

21. Stretch adduction

exercises for shoulder impingement - adduction stretch

  • you grab the arm involved with the opposite hand.
  • Then pull the arm across the front of the chest under the chin.
  • Hold for 5 seconds.
  • Relax and repeat the exercise.

Want to know more exercises for shoulder inflammation? Read the article and learn more.

22. Triceps stretch

exercises for shoulder impingement - triceps stretch

  • you elbow involved bends, then rises, hold the affected arm down behind the head.
  • Put the unaffected hand behind his head.
  • Hold for 5 seconds.
  • Relax and repeat the exercise.

23. Corner Stretch

exercises for shoulder impingement - corner stretch

  • Stand up and face the corner.
  • Then abduct the shoulders and bend your elbows to 90 degrees.
  • You lean towards the corner slowly, stretch eh chest in front of the shoulders.
  • Hold for 5 seconds.
  • Relax and repeat 10 times.

24. adduction standing stretch

exercises for shoulder impingement - standing adduction stretch

This is also one of the best exercises for shoulder inflammation You should try.

  • Stand up straight.
  • Put your hand behind your body involved.
  • Grasp the elbow gently across the back that uninvolved hand.
  • pull it slowly, hold for 5 seconds.
  • Relax and repeat 10 times.

25. Position Chicken

chicken position

  • Put your hands behind your head.
  • You push your elbows slowly back.
  • Hold for 5 seconds.
  • Relax and repeat 5-10 times.

26. The door tilts

leaning the door

  • is set up straight and capture the frame door at shoulder level.
  • Lean slowly away from the door.
  • Stretch chest and shoulder muscles.
  • Hold for 5 seconds and relax.
  • Repeat 10 times.

27. active flexion

exercises for shoulder impingement - active flexion

Like other exercises for shoulder inflammation, active flexion him It will help reduce the risk of shoulder pain and shoulder strengthening.

  • Stand up and stretch your arm, face thumb forward.
  • Now the affected arm rises up in the front of the body as high as possible.
  • Hold the position as long as you can.
  • Lower the arm slowly and repeat.

28. active abduction

exercises for shoulder impingement - active abduction

  • Stand up, keep your right elbow, and point the finger thumb.
  • rises the affected arm out to the side of the body as high as possible.
  • hold for a few seconds and slowly lower the arm.
  • repeat it.

Prone extension 29.

exercises for shoulder impingement - prone extension

  • Lie stomach down and hang the affected arm forward the floor.
  • with the thumb and arm outward as far as possible moves.
  • Lift the arm to the hip.
  • prevent it from rising higher than the level parallel to the ground.
  • Hold for 5 seconds and return to starting position.
  • repeat it.

30. Kidnapping likely Horizontal

exercises for shoulder impingement - prone horizontal abduction

  • lying face down on the table.
  • Then turn the thumb and arm outward as you can.
  • Then raise your arm to your side.
  • prevent it from rising higher than the level parallel to the ground.
  • Hold for 5 seconds.
  • Back to the starting position and repeat.

31. Supine rotation

exercises for shoulder impingement - supine rotation

  • supine on the floor or table.
  • abduct the shoulder about 90 degrees with the support arm and bend the elbow.
  • Raise your hand slowly forward as much as possible.
  • Hold for a few seconds.
  • Return to the starting position.
  • You should try to put the back of his hand on the table in the up position and the palm of the hand in the down position.
  • repeat the exercise with the instructions.

32. Triceps Extension supine

exercises for shoulder impingement - supine triceps extension

  • lying on the floor and bend your elbow close his head.
  • Now rest your hand on the shoulder involved unaffected
  • he slowly as straight as possible extending elbow.
  • avoid moving the upper arm.
  • return the starting position and repeat the exercise.

Dips sitting 33.

exercises for shoulder impingement - seated dips

settled sauces are excellent exercises for shoulder inflammation and here’s the solution

  • first, you sit on the edge of the chair or table and grab the sides of table with your hands.
  • keep your arms straight and lift the buttocks gradually.
  • Hold for 3-5 seconds.
  • Then lower the arm.
  • Repeat the exercise.

34. Squeeze the towel

exercises for shoulder impingement - towel squeezing

  • You fold the towel in eight and placed between the elbow involved and chest.
  • arm that is against the towel and chest is pushed.
  • forearm center front of the body at 45 degrees.
  • Hold for 5 seconds.
  • Relax and repeat the exercise with the instructions.

35. Shrugs

exercises for shoulder impingement - shrugs

  • he stands tall and put your arms to sides.
  • Next, lift your shoulders toward your ears, hold it.
  • pull your shoulder back, tighten the shoulder blades.
  • hold for a few seconds.
  • Relax and repeat.

36. Bicep curls

exercises for shoulder impingement - bicep curls

  • straighten the arm and the face of the palm forward.
  • Flex elbow and slowly bring the hand to the shoulder as far as you can.
  • Hold for 5 seconds.
  • back to the starting position.
  • Repeat the instructions.

37. The bent-over rows

exercises for shoulder impingement - bent-over rows

  • down and put back parallel to the floor.
  • Hang your arms on the floor, pull your arms up slowly.
  • Bring hands to chest height.
  • Then slowly lower arms to starting position.
  • Then repeat the exercise.

38. Supraspinatus

supraspinatus

The last but not least, get efficiency as do other exercises Impingement shoulder. Here is the instruction on how to do it:

  • Stand up, keep the elbow straight.
  • Rotate arm inward and downward pointing thumb.
  • Now you raise your hand to eye level angle of about 30 degrees with the body.
  • Avoid lifting his hand above eye level.
  • Hold the position and slowly lower to the starting position.
  • Repeat as the address.

may visit our website for more tips and tricks on Fitness . After reading the articles 38 best exercises for shoulder impingement syndrome I hope you have learned the best exercises to relieve pain and strengthen your shoulder health effectively at home. If you have any questions or comments, please leave below.

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