One of the most common ailments in a gym and in the pool is shoulder impingement. This is a joint with a wide range of motion and most lifting exercises put the weight on the shoulder.
Shoulder impingement is caused by irritation of the tendons responsible for its rotation. The rotator cuff is made up of four muscles, and it is the one that is injured and inflamed. There are different causes of this ailment, from age to excessive repetition of a certain movement. When we talk about sports, overexertion or the search for failure with an incorrect technique is what can accentuate its appearance.
Depending on the severity, the injured will have to follow certain instructions and undergo a physical therapy treatment. If you follow the advice and exercises that we propose below, the healing of the impingement will be easier. Of course, before getting down to work, you should consult with a physiotherapist who will assess your case.
Isometric exercises
Isometric exercises that engage the shoulder joint can help treat an impingement. This type of exercise describes the action of tensing the muscles around a joint while focusing on not moving the limb in any way. It is quite useful for a shoulder impingement because any movement can cause pain or discomfort in the joint.
Also, isometrics allow muscles to stay in shape, but without stressing soft tissues like those that require movement. For example, you can squeeze a tennis ball in your hand while flexing your upper arm muscles.
add resistance
Once the pain has subsided and the surrounding muscles have strengthened, it is time to add weight or resistance to shoulder impingement exercises. Performing exercises with a pulley system is perfect for using resistance.
Sitting in front of a pulley, slowly raise your affected arm by holding one end of the pulley and pulling on the other end with your other arm. This movement will allow the shoulder to be lifted with the help of your good arm, while gravity serves as resistance to the affected arm. Slowly lower the injured person to the neutral position.
Shrug
Another simple exercise that you can do at home, at work, or anywhere is the shrug. While sitting or standing, keep your arms straight and at the sides of your body. Slowly shrug your shoulders using your neck and back muscles to lift each one toward your ears. Hold that pushup for five seconds before slowly releasing the hold and returning to your starting position. Repeat this exercise several times throughout the day to help strengthen the muscles responsible for stabilize shoulders.
Resistance bands are also a perfect option to generate a little more resistance.