Shoulder Impingement Exercises

Shoulder impingement is a common syndrome characterized by the pinching of the supraspinatus tendon of the rotator cuff. The supraspinatus muscle stabilizes the shoulder joint and lifts the arm. The supraspinatus is surrounded by bone, so when it is injured and swells, it may catch on the bone when the arm is lifted. This can lead to tendon scratching and inflammation, which can cause the tendon to swell, further decreasing the joint’s range of motion.

Mind-Body Awareness

Pay attention to how your body feels as you perform each exercise. The purpose of this is to help you develop your enteroception, also known as your mind-body connection. Enteroception is an essential tool for managing pain. Remember, pain is an output. The brain consults neurotags to determine whether it needs to create pain to protect itself. Neurotags are patterns of safety and danger. If the brain believes every movement is unsafe, then you will be in a constant state of pain.

The goal of these exercises is to perform them safely and comfortably. You need to create a pattern of safety for the brain to identify. This may take some time, and growth never takes a linear path. There will be days when you feel you are making great strides, and others when you feel you are taking two steps back. Have hope and know that when you have perseverance and faith, you will one day feel delightful in wonderful ways.

The goal of these exercises isn’t to become the strongest person on earth; it is to teach your mind and body that it is safe to move, live, and exist. Take your time, be safe, and use discipline as you move. If an exercise hurts when you do it, don’t do it. While it is important to challenge your body, you need to baby it. Be fair and reasonable with your expectations, so that it knows you would never put it in harm’s way. Remember, pain is your brain’s way of showing fear; give it something to trust by being responsible in how you treat yourself.

Disclaimer

The information provided on this website is for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

45-Degree Wall Crawl

Active Flexion

Ascended 90-Degree External Rotation with Band

Ascended 90-Degree Internal Rotation with Band

Ascended 90-Degree Internal Rotation with Dumbbell

Ascended 90-Degree External Rotation with Dumbbell

Arm Push Against Goof Ball

Band Flexion

Band Flexion 30-Degrees

Bilateral Abduction with Band

The Bra-Strap Exercise Passive

Drawing the Sword with Band

Drawing the Sword with Dumbbell

External Rotation with Band

The Football Supporter

Internal Rotation with Band

Isometric External Rotation Door Frame

Isometric Internal Rotation Door Frame

Lateral Raise with Dumbbell Hammer Grip

Pendulum

Passive Flexion Arm Lift Half

Passive Flexion Arm Lift Full

Pec Stretch

Prone Lying One Arm

Rock the Baby

Shoulder Shrugs Back with DB

Single Arm Bent Over Row with Band

Single Arm Bent Over Row with Dumbbell

Throwing with Band

Wall Crawl Forwards

Shawn White, LMTMassage Therapist

Shawn is a cancer survivor, a Christian, and a massage therapist who is dedicated to helping you discover the peace and pain relief you seek. As an avid researcher and prolific writer he serves as an invaluable asset to his clients, because he is committed to helping you live your best life.

Shawn is a member of the International Association for the Study of Pain (IASP), Alliance for Massage Therapy Education (AFTME), and Associated Bodywork & Massage Professionals (ABMP).