printable shoulder impingement exercises pdf

_____repetitions _____times a day 7. Shoulder Impingement Syndrome Exercise Program Rehabilitation of the shoulder may take an extended period of time.

Shoulder Impingement Exercises You Can Do At Home Long Term Fix

Take a deep breath and lift your shoulders up to slowly rotate.

. Exercises 1 Shoulder stretch Stand and raise your shoulders. To ensure that this program is safe and effective for you it should be performed under your doctors supervision. Exhale and lower your shoulders.

Wall-Climbing to the Front During this stretching exercise be careful not to arch your back. Sitting in chair place hands on chair arms and extend elbows Push hands down. If one shoulder is lower square it by lifting that one UP and back.

Do not let your back arch and remem-ber to breathe. What is shoulder impingement. Grasp elbow of involved arm with opposite hand and gently pull involved arm across front of chest just below chin.

Impingement may also be the result of repetitive shoulder motion such as throwing a ball or reaching overhead. Lie face down arm down and thumb forward Raise arm and hand to shoulder height keeping elbows straight and squeezing shoulder blades together. With the unaffected arm push the other wrist down toward the surface.

Rock from yourback foot to your front foot. Pull your shoulder blades downward and hold for five seconds. We recommend that you repeat these exercises twice a day.

Then in a pendulum motion forwardbackward and side-to-side. Shoulder Impingement page 2 Gentle Exercises Theseexercises can help you to move better and lessen your shoulder pain. At 45 degrees raise arm to.

Sitting or standing SHOULDER IMPINGEMENT PAGE 6 SHOULDER IMPINGEMENT Keep your arms relaxed. Rotator Cuff and Shoulder Rehabilitation Exercises. Square your shoulder blades back.

Position CLXloop on upper arm and second loop on hand. If one shoulder is lower square it by lifting that one UP and back. SuggeSTIonS For Some eXercISeS STreTcHeS To STArT WITH.

Make sure the arm is positioned 30 degrees forward as you raise it see diagram 5. Let your arm move in a circle first clockwise then. Chairtowel pillow light weights.

Raise arm upward to just below shoulder height as shown 4. Face a wall standing so your fingers can just touch it. Secure TheraBandCLXand Door Anchor in door.

Hold for 10 seconds. The pain usually develops after performing activities that involve reaching behind the back or above the. Move your shoulders forward and you will feel a stretch along the backside of your shoulder blades.

Rest your arms by your sides or on your abdominal muscles. Exercise 1 Ñ Shoulder External Rotation in Scapular Plane Exercise 2 Ñ Resisted Scapular Retraction. Keeping your shoulder down dont shrug up toward your ear walk the fingers of your injured arm up the wall as high as pain permits.

Squeeze your shoulder blades back and together and hold for five seconds. Hold for 15 seconds. The rotator cuff is actually a series of four muscles connecting the scapula shoulder blade to the humeral head upper part of the shoulder joint.

Continue all stretching and ROM exercises L-Bar ERIR at 90o abduction Continue capsular stretch Maintainincrease posteriorinferior flexibility. Q Bendforward at the hips so that your arm hangs down freely. Hold this position for 30 seconds then relax the arm for 30 seconds.

Place arm at side with thumb turned downward 3. Square your shoulder blades back. Shoulder blade exercises 1.

Exercises can be done daily or on alternating days. Hold for _____seconds 6. Try to do each exercise twice per day.

After an injury or surgery an exercise conditioning. With the affected shoulder under you and the arm positioned as shown keeping your back perpendicular to the surface. Stand holding _____lb weight in _____hand 2.

Gently swing arm in circles clockwise and counterclockwise. Set 1 Shoulder blade exercises Sitting or standing tallupright. Move your shoulders back while lifted so that you squeeze your shoulder blade muscles together.

ReSiSted Shoulder internal rotation Sidelying. Lying face down with head in front on. Keep your arms relaxed.

Repeat 30 times in each direction. Performing the exercises two to three days a week will. Bridging Lie on your back with your knees bent and your feet flat on the floor.

Hold that position for at least 15 to 30 seconds. Hold it for 10 seconds repeat 10 times. The rotator cuff is important in maintaining the humeral head within the glenoid.

Shoulder impingement is one of the most common causes of pain in the shoulder. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Impingement refers to mechanical compression andor wear of the rotator cuff tendons.

Shoulder joint poSterior capSule Stretch Gently pull elbow of involved shoulder over chest with opposite hand as shown until a stretch is felt in shoulder. The rotator cuff is a series of four muscles that surround the ball of the shoulder humeral head. What are the symptoms of shoulder impingement.

Hold for five seconds. One useful strategy is to take the program of 8-10 recommended exercises and divide them in half doing one group on one day eg exercises targeting the rotator cuff and the second group on the following day eg exercises targeting the scapular muscles. Secure elastic at waist level Hold elbow at 90 degrees arm at side Pull hand across body as shown.

Shoulder Place involved arm behind back Use other hand to gently pull head sideways until a stretch is felt in neck Lie on involved side on a flat surface Bring involved arm across in front of body Push down on hand toward table Place small towel roll at base of skull Gently tuck chin until a stretch is felt. Establish patient on the fundamental shoulder exercises Tubing ERIR Lateral raises to 90o dumbbell. Strengthening of the rotator cuff and scapular muscles stretching and postural exercises are all an important part of your recovery.

A loss of strength range of motion and use is common with this condition but it can be regained. Relax and repeat 10 times. Stop when you feel a stretching sensation in the back of the affected shoulder.

HIP IMPINGEMENT EXERCISES 4 WWWORTHOEXERCISESCOM YEGA KALAIRAJAH 2018 WWWORTHOSPECIALISTINFO StrengthControlFunction Repeat each exercise 10 times. 2 1 2 3 Arm stretch Lie on your back. Impingement syndrome is characterized by pain in the shoulder due to inflammation of the tendons of the rotator cuff or the bursa subacromial bursa that sits between the rotator cuff and the roof of the shoulder acromion.

This shoulder conditioning program should be continued for 4 to 6 weeks unless otherwise specified by your doctor or physical therapist. After your recovery these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Do not let your back arch breathe.

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