Shoulder pain affects 16 to 21 percent of the population, according to a 2004 literature review in the "Journal of Hand Therapy," and it is estimated that 44 to 60 percent of those who experience shoulder pain have shoulder impingement. Therapeutic exercises to treat shoulder impingement can be beneficial, and are recommended before surgery is considered. Consult with your doctor about your specific needs before beginning rehabilitation exercises for shoulder impingement.
Diagonal Pattern Flexion With Tubing
Stand laterally to a resistance band tower which has various resistance bands at differing heights. Use the band that is connected to the lowest part of the tower. Grip this low band with the arm that is furthest from the tower. For example, if the tower is to your left, then grip with your right hand. The arm should be at a 45-degree angle with your palm facing the body. Turn your palm forward while flexing at the elbow, and lift until the arm is parallel with the floor. The wrist, elbow and joint should be in a straight line. Return the hand slowly to the starting position.
External Rotation With Tubing
Stand laterally to a resistance band tower and grip a tubing attachment set at waist height with the arm furthest from the tower. For example, if the tower is to your left, then grip with your right hand. Place the elbow of the gripping hand tight to the side of your body, bend the arm at a 90-degree angle at the elbow and place your forearm across the belly. Rotate your forearm externally, or away from the body, until the wrist is no longer directly in front of the body.
Shoulder Lateral Raise With Dumbbell
Grip a dumbbell so that your arm is next to your body. Your palm should face the body as well. Raise the dumbbell by abducting, or raising the arm up, so that the arm ends up parallel to the floor. Return the arm slowly down to the side of the body.
Scaption With Internal Rotation
This is also called the "empty can" exercise. Grip a dumbbell with your thumb pointing towards the floor, and keep your arm aligned at a 30-degree angle in front of the body. Raise the dumbbell up at this angle until the arm is close to shoulder height. Do not exceed shoulder height as this will place excessive stress on the shoulder joint. Slowly lower the weight back to the starting position.
References
- "Journal of Hand Therapy"; Effectiveness of Rehabilitation for Patients with Subacromial Impingement Syndrome: A Systematic Review; Lori A. Michener; 2004
- American Academy of Orthopedic Surgeons: Shoulder Impingement
- American Sports Medicine Institute: Thrower's Ten Exercise Program
- American Sports Medicine Institute: The Thrower's Ten Exercise Program
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