Best Exercises for Shoulder Impingement & Rotator Cuff Injuries
Scapular squeezes: Stand with your arms at your sides and squeeze your shoulder blades together, hold for a few seconds, and relax. Repeat 10-15 times.
Wall slides: Stand facing a wall with your feet shoulder-width apart and lean back slightly. Place your hands flat against the wall at shoulder height. Slowly slide your arms up the wall as high as you can comfortably go, keeping your elbows straight. Slide back down to the starting position. Repeat 10-12 times.
Rows: Use light weights or resistance bands to perform rows, focusing on pulling your shoulder blades together rather than using your biceps.
Rotator cuff strengthening:
Isometric internal and external rotations: With your elbow bent at 90 degrees and holding a towel or light weight, press your hand into a wall or table in both an inward and outward direction, holding for 10 seconds each. Repeat 10-12 times for each direction.
External rotations with band: Lie on your side with your injured shoulder on top and your elbow bent at 90 degrees. Loop a resistance band around your wrist and hold the other end with your opposite hand. Slowly rotate your arm outward, keeping your elbow bent, until you feel a gentle stretch. Repeat 10-12 times.
Stretching:
Doorway chest stretch: Stand in a doorway and place your forearm on the door frame at shoulder height. Lean your body forward until you feel a gentle stretch in your chest. Hold for 30 seconds.
Crossover arm stretch: Place one arm across your chest and use your other arm to gently pull it toward your chest until you feel a stretch in your shoulder. Hold for 30 seconds.
Pendulum exercise: Lean forward with your hand hanging towards the floor. Gently swing your arm back and forth in small circles. Repeat in the opposite direction.
Remember:
Start with light weights or resistance and gradually increase as you get stronger.
Stop any exercise that causes pain.
Listen to your body and take rest days as needed.
Be patient and consistent with your exercises. It may take several weeks to see improvement.
If your shoulder pain is severe or doesn’t improve with exercise, see a doctor or physical therapist for further evaluation and treatment.
I hope this information is helpful. Please let me know if you have any other questions.
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