Shoulder Pain From Impingement: Top Exercises To Fix It
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- Опубліковано 29 бер 2017
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AJ here with Stronglife Physiotherapy. In this video I'm going to show you how you can resolve pain from shoulder impingement by doing a few simple exercises you can do on your own.
Shoulder impingement occurs when the head of the humerus elevates too much when lifting your arm, pinching the soft tissue structures above it. This causes shoulder pain, especially with overhead movements. Often times the reason the humerus elevates too much is that the rotator cuff isn't doing its job right. When the rotator cuff is functioning properly it keeps the head of the humerus down and stable so no impingement occurs. There are other factors as well such as anatomical causes of shoulder impingement and poor posture. Shoulder impingement often starts after a repetitive shoulder activity especially if it involves overhead motions.
A few simple tests can help you know if your shoulder pain is from impingement. Put you hand on your opposite shoulder and lift your elbow as high as you can if this causes your shoulder pain, then it’s a positive sign you have shoulder impingement. You can also have a friend lift your arm up close to your ear while you keep your arm relaxed. If this causes your pain it’s another positive sign of impingement. You also may find that you have a, what they call, a painful arc of motion which is pain in this range of shoulder movement. Now that you know what shoulder impingement is and how to tell if you have it, let's get on with the exercises to get it better
The first exercise can be very effective in reducing pain from shoulder impingement. To perform it, put your hand on the back of a chair, or on a table or counter top. Now push down with your hand and maintain that downward pressure as you back away and lean forward. Perform 10-20 repetitions, repeat 3 to 4 times a day or more if you find it gives you relief.
Next, using a 1 to 5 pound weight lift your arm in a 45 degree angle to shoulder height or a little higher. Perform 3 sets of 10 to 20 repetitions, keeping it in a pain free range.
Next is shoulder internal rotation using a resistance band. Tying a knot in one end of the band and closing the band in a door is a great way to anchor it. Pull the band inward while keeping your elbow at your side, do NOT let your elbow move across your body Perform 2-3 sets of 10-20 repetitions. Your shoulder should feel some fatigue at the end of each set so choose a band with enough resistance to challenge you This can also be performed with a dumbbell while lying on your side.
Now we're going to do external rotation. Pull the band outward while keeping your elbow by your side. Do NOT allow your elbow to move away from the body. Perform 2 to 3 sets of 10 to 20 repetitions This can also be performed with a dumbbell lying on your side. External rotation is more difficult than internal rotation and is often more painful. Keep pain to a minimum while trying to challenge these muscles the best you can. With shoulder exercises sometimes you need to limit the range of motion if you're getting pain at the end range. Keep it within a pain free range until you build more strength which will allow you to do the full motion.
Do these exercises 1 to 2 times a day gradually progressing into more sets repetitions and resistance as your able to handle it. The shoulder is a complex joint and there's lots more that could be done but this is a good place to start and should help most people get through their pain If you need more help come on in to Stronglife or see a physical therapist in your area. Thank you for watching, make sure to subscribe! Have a great day, and stay strong!
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I've been doing this for about a month and my pain & range of motion have improved drastically. Came back to make sure i'd faved the video.
Thanks for checking back in! Good work, keep it up!
It's not easy to find a video that's as direct to the point as this one! Thanks a million!
Thanks so much! These exercises helped a lot!
Exactly what another viewer stated: Your message was clear, simple and to the point. It is greatly appreciated. Thank you.
Well explained. Thank you.
Excellent concise and targeted demo. Very helpful and appreciated. Thanks!
Great advice, thanks!
You are really good at what you do.
Straight to info, nice and short vid. We'll done love it.
Thank you good sir. Very helpful for an old impinged shoulder.
Excellent advice AJ , been suffering for about 2 months, lifting but avoiding the pain. These therapy exercises are working, I also added direct pressure massage at the lower base of the deltoids.
Excellent video: clear, concise, very helpful! I have used these exercises as I've been recovering from acromioplasty and tenodesis surgery on my right shoulder, many thanks! 🎯
Thank you. Appreciate the information. Very helpful.
Thanks Doc! The chair 1 really helped
Excellent! Excellent! Thank you!
Great help
Very use ful short video. Thanks very much.
Thank you for keeping it simple, direct and well edited.. Every exercise back to back and clear... Most videos don't have same qualities! Great work 👍
no he did not explain why we need to do that i know
Excellent video. Brief yet detailed and to the point.
Thanks!
Thank you, I need more exercise on that for play professional ( not really professional) disc golfing.
Thank you! You look so convincing!😊❤️😊
Clear, concise, safe, excellent.
This advice help me with the pain well done Cheers
thank you!
Thank you for keeping it short and the exercises.
You’re welcome!
Like the simplicity of exercises suggested.. easy to follow..
Well done !!!!
Thanks i will try this
Thanks, some of my seniors have this problem.
Like most of your viewers mentioned, straight to the point and well edited video. Thank you for the information!
Thanks!
thank you for this video. Short, simple, direct, informative.
You’re welcome!
Note of thanks..I did a lot of heavy weight lifting and other athletic endeavors when I was younger. Now trying to get some fitness again and was having alot of shoulder pain on press movements. That chair exercise has worked wonders.
Glad it helped! Keep up the good work!
I appreciate your help! Thank you!
You’re welcome!
Great vid! Thanks a ton
You’re welcome!
Thanks for these very clear descriptions of these exercises.
You’re welcome!
Very helpful
Thank you it is hard to find correct exercises
Excellent video,thank you :)
Thanks and you’re welcome!
Thanks, man. I particularly like that you advised to keep our ROM within the pain free range. I had tried some recommended exercises but never knew if I should push through the pain or not. Now I know!
Trev Barlow
The reason why u want to keep pain free is to avoid tendon RUPTURE!
My physio told me that pain is useful but it will hurt slightly trying to get it working to the best it can again .... So it can cause you quite abit of pain I've been doing these for weeks and they hurt sometimes
At last, after 2 months of YT videos, somethimg quick, clear, non irritating. Many thanks!
Your welcome!
Many thanks, this looks what i need, rehab starts today
Brilliant! Thank you
You’re welcome!
Thank you. I'll give these a try. I've had an impinged shoulder since January. In my shoulder's defense, I've been terrible at keeping up the exercises. I like how you have light weight exercises as I cant get a band in the doorway!
I'm just going to say most of the relief for me has come from the chair exercise! As for personal observation, I note that many videos (not just your own) focus on the impinged shoulder only, however, I see importance in exercising the good shoulder too for balance. Do you have any thoughts to that?
very good
Thank you for the video. I’ve had bad shoulder pain to where it’s affecting my neck. Do you recommend any resistance bands? There’s so many to choose from on Amazon.
Thank you for helping my should pain. All of these specifically the 45 degree weight lift was extremely helpful for me.
You’re welcome! Glad it helped!
Great video, great description of what causes the pain and how to self diagnose. I liked the concise, clear demonstration of the exercises. I have so much fitness equipment and don't want more clutter so I googled common things that weigh one pound, a bag of coffee is the thing I chose from the list. I'll google 2-4 pounds for those needs, I have 5-40 pounds covered in my weight set.
Informative.
this is godlike advice...far better and more honest than those bull sstt over 10 minute videos.. definitely gave this a thumbs up
Thanks for the feedback! I can’t stand long rambling videos.
Hello, great video! Do I do all the sets of the exercises all at once, or split them up throughout the day? Thank you.
Heading to the gym now. Thanks so much for the upload
hey, lovely vid
I’m going through so much pain with the impingement in my shoulder. Never felt anything this excruciating before in my life (apart from giving birth) thank you for this video I’m yet to complete a few of these exercises, but I feel like my shoulder is on the way to recovery 🙏
Did it heal up?
Excellent video sir, $65 for a initial exam and $45 per visit at the clinic here. i will follow your familiar exercises and run my personal ultra sound unit on my soar ac joint area. Fingers crossed that i don,t have a tear that is giving me grief. Keep up the good work.
I can't believe how quickly these exercises already helped my shoulder, this guy is no bullshit!
nice thanks
Good info. Is it OK to do push ups and rowing exercises if you have a shoulder impingement problem? Thanks.
Thank you for your straightforward and succinct video. I'll check back in to let you know how it works for me.
K E So did it work?
@@Abdullahalh99 these and similar exercises have helped. I have most of my range of motion back. The most effective was stretching; hanging on pullup bars, towel stretches, etc. But every injury is a little different...
I got shoulder impingement because I hit chest harder than I was hitting back and over time it fucked my posture because my chest muscles pulled my shoulders front/downwards, thanks for the great video I will definitely start using these exercises on top of stopping chest for a while and focus on strengthening my rear delts
Thank you for this!! I’m going to try it!! I have had shoulder pain since July and didn’t realize until recently. I’ve been resting it and now I’m ready to try some PT exercises. I hope it works!! I know I should “go to the doctor” but I figure this is basically what they will tell me to do. Hopefully it works, or I will finally go. Appreciate the ideas!
I'm in the same boat. Pain since about mid summer in a shoulder that never had issues before. I'm avoiding doctors or any public places or close contact with anyone outside my immediate family right now. I wondered if you've found any relief? I've found several good videos on UA-cam but have been bad about actually doing the rehabilitative exercises regularly.
In addition to this, I have found great benefits from dip lockouts. Get in the dip position and push your scapula down as far as you can. Hold this for up to a minute. This will strengthen your scapular stabilizers. I don't advocate doing the whole range of motion for the dip, as this can irritate the shoulder joint. In particular, the full range dip can irritate the bicep/anterior delt tie in, and the acromioclavicular joint can get irritated from full range dips.
the 1st test is spot on. my chiro had me do that and it wont move at all. I can passivliy move it with no pain but I cant use my own muscle. it hurts like crazy. I had calcium deposits in the rotator tendon. had surgery and am still recovering
Just found your channel and will be starting the exercises tomorrow. My shoulder impingement has been going on for months and caused by excessive use of a mouse whilst working. It has worsened to the point where I am unable to raise my arm. It's also very painful when I'm sleeping. Fingers crossed the exercises work for me.
What's the result now ?
Hi,
For the first exercice, do you maintain the downward pressure with the hand on the table/chair when you come back toward the table/chair or it'is only during the first part of the exercice (when you walk away from the table/chair) ? Cordially
Very helpful! Got an pain after practicing clean and jerks
Glad it helped!
Thanks! This was real helpful. I will start doing those exercises soon.
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ÇINAR 2 aydır bunu yapıyorsan geçmiyorsa iğne olmaya gitsene kortizol
@@yigit5453 bildirimler kapalı olduğu için tesadüfen 4 yıl sonra gördüm mesajını. tedavi olmadım, kendiliğinden geçti.
I’ve been doing these for only a few days and my pain has decreased dramatically. I hit 225 on bench today! Thanks so much
Nice work! Glad it helped
Are you still noticing improvements, or did it plateau for you?
Hey man. These exercises are very helpful however I wanted to ask you about the sequence.
Should I do 3 sets of downward pressure, then 1 set outward and directly with no rest 1 set of inward?
Because both muscles are entirely different.
I would really appreciate your input here
That chair one is like magic. I tried it at the gym and it's amazing. I tried using a cable like a 1 arm pushdown and that seems to help a bit. Is that specific exercise to do with the lats? To pull the head of the humerus down to create more space?
Exactly! Helps improve the bio mechanics to reduce impingement
I am trying to explain the clinical reasoning behind the full can raise exercise being an effective exercise. when i think of fixing impingement i think of training the rotator cuff. to reposition the humeral head and the scapula's glenoid. how does this exercise do this, or what is the other reason for doing it? weak shoulder muscles causing improper movement slide n roll movement?
This method really works, in a short time my shoulder pain has gone away.
Thanks for sharing! Glad it helped!
Appreciate the video post.. problem is, I jave severe pain and cannot lift my arm straight out in front at all. I fell on some ice in my driveway and landed on my forearm extended in a side plank motion.. went to hospital and they told me it was muscle related. I'm in the dark on where I stand with possibly doing more harm to my shoulder! Advice? Thanks very much
Thanks for all your videos, has helped me a lot and many others that I know in my gym. My case: I'm unable to figure out the problem as all the known tests for impingement seen to be negative. But when I do the second exercise you prescribe, the one raising the light dumbbell in the scapular plane(?) I feel something catching in the underside of the arm where the arm meets back only on the way down, never on the way up. That send a tingle pain to the lower part of the lateral delt. What might be the prob and the fix? Is it common enough for you to make a video on it so that it might benefits others like me with this unique problem?
Bro same here do you recovered
could u please give me reference of those test
How long would it usually take to recover after doing these exercises?
This is a great video , how long should it take for your shoulder to get back to normal.
Depends on a lot of different factors, but could be a few days or it could take several weeks. Stay consistent for your best chance of a quicker recovery. Best of luck to you!
I’ve been having this problem for 6 years now,I messed it up in 5th grade(I thought I dislocated it but when they x-rayed it they said there were no problems). I’ve been playing football since 7th grade so I’ve had to play with my arm hurt for whole games sometimes. I just got fed up today when my coach asked me why I swing my arm out so wide when I shuffle(of course jokingly).So I looked up why my shoulder hurt so much when I try to lift it and I found this video. I just thought I somehow dislocated it but not fully.Thanks for the video I hope this fixes my problems!
Go see a physiotherapist
Limit the range until you hit the pain threshold. Thanks doc!!!!
Within a week my shoulder pain and range of movement has greatly improved. I feel almost 100% thanks for the exercise tips!
Nice!
How long did it take to fully recover?
rafael david Right now I have good rom and no pain but when I tested my strength doing shoulder presses with a dumbbell I had some ache so I stopped. I predict another month or two before I can start doing shoulder presses or going back to playing basketball. It sucks cause it’s my dominant arm. At least I have no pain doing daily activities or movements.
@@scout_c I'm curious how you're doing now, 5 months later? Has the pain completely subsided or are you still having some discomfort and limitations?
@@KatarinaS. Fully healed for a while now. It also depends on how bad your initial injury was.
Thanks man! Im having problems with this for years now. It can dissappear but can come back when sleeping bad and intensive training. Will i keep this for the rest of my life? Im 22!! :p
Good video, but both your tests i/ in the beginning also cause pain, test positive for bicep tendonitis, so how to differentiate?
I have 5 different bands...which one should i use
I have neck issues as well, along with Shoulder Impingement. Can I do these exercises? Or are they going to hurt the neck?
Can I return my shoulder to normal after a year of impingment I no longer can do military presses or incline presses or pull ups as I did them easily 2 years ago
Adding direct massage to the deltoid above the side of the bicep allows me to lift with no pain for the duration of the set but the pain returns.
Will the specified exercises eventually allow me to pain free?
Thank you. BTW, are you 8 feet tall? You were towering over the top of that door.
Can i refer you to a new directory for chiropractors to add your video? Can we also send you the link by email?
Do you recommend still engaging in weight training through recovery period, avoiding any exercise that causes pain, or would you recommend stopping training altogether?, thanks!
hope he sees this
If you found the answer please tell
I would very much like to know the answer to this as well. My pain is tolerable or even practically nonexistent with most motions. I only have discomfort when I move in a couple of different ways and intense pain also in only certain movements. I wondered if it's OK to keep doing the strength training moves that cause no or only slight discomfort or whether I should stop altogether and only do the rehabilitative work. I hope we can get an answer.
@@KatarinaS. Same case here
@@KatarinaS. I ended up continuing to train but avoiding any exercise that caused pain, I home rehabbed with resistance band by keeping my elbow tucked to the side and rotating my arm outwards, 3 sets of 10, 3 times a day for about 6 weeks, pain completely disappeared! Best of luck to you and your rehab 👍🏼
No wonder it's always been hard to relax my left arm. I tried the opposite over hand shoulder and my left hand doesn't lift no where near as my right shoulder. I hear a pop as well every day. Should I see a chiropractor?
what to do if i have internal impgiment? please help
The first excercise you showed. In that, if I hear the cracking noise from my shoulder. What can that be ? Please let me know.
I watched on a different video made by a doctor that those cracks are a good sign as long as you're not in pain.
Would you say that weight lifting is still possible while recovering from this as long as you don’t feel the pain doing a certain exercise?
Hi.. i have shoulder impingement.. as you directed i am doing these exercises. But, i have a doubt... is this problem going to heal completely and can i return to my usual gym activity? Or it will remain for life time ?
Can you do too many external rotation?
How many days/months willl it take to cure itself?
i pass all your tests but definitely still have pain. my search continues.
@@zImdragon Why the opposite muscle??
Does adding tens stimulator help in your opinion?
It helps with pain which is good and a better option that meds IMO but the right exercises are what will help it heal the best!
Is two month enough to recover
I have a dull aching in my left shoulder AFTER swimming freestyle,surfing or doing bench press or pec dec...does this sound like impingement as there is no pain during the excersize...thank you
Yes it SOUNDS like impingement... but more importantly did you perform the TEST that he showed within the first 30 seconds..?
I was determined to start that mower. I yanked 50 times! My shoulder is killing me. This sounds great and I'm ready to start right now
If it didn't start after 50 times it most probably flooded the engine with fuel