Effective physical therapy exercises for shoulder impingement

Shoulder impingement is a common condition characterized by pain and restricted movement in the shoulder joint. It occurs when the rotator cuff tendons and the bursa become compressed or irritated, often due to repetitive overhead activities or poor posture. Physical therapy plays a crucial role in managing shoulder impingement and promoting healing. In this article, we will explore some effective physical therapy exercises that can help alleviate pain, restore mobility, and strengthen the shoulder muscles.

1. Pendulum Exercises: Pendulum exercises are gentle, passive movements that help mobilize the shoulder joint and reduce stiffness. Stand with your unaffected arm resting on a table or chair for support. Lean forward and let your affected arm hang freely. Gently swing your arm in small circles, first clockwise and then counterclockwise. Gradually increase the size of the circles. Perform 10-15 repetitions in each direction, 2-3 times a day.
2. Shoulder Blade Squeezes: Shoulder blade squeezes target the muscles around the scapula and help improve posture and stability. Sit or stand upright with your arms relaxed by your sides. Squeeze your shoulder blades together, imagining that you’re trying to hold a pencil between them. Hold this position for a few seconds, then release. Repeat for 10-15 repetitions, gradually increasing the duration of each squeeze.
3. External Rotation with Resistance Band: External rotation exercises strengthen the rotator cuff muscles, which play a crucial role in stabilizing the shoulder joint. Secure a resistance band to a stationary object at waist height. Stand sideways with the affected arm closest to the band. Hold the band with your elbow bent at a 90-degree angle and your forearm parallel to the floor. Keeping your elbow tucked at your side, rotate your forearm away from your body, against the resistance of the band. Slowly return to the starting position. Aim for 10-15 repetitions, gradually increasing the resistance as you progress.
4. Wall Slides: Wall slides are effective for improving shoulder mobility and strengthening the muscles that stabilize the shoulder blade. Stand with your back against a wall, feet shoulder-width apart. Place your elbows and forearms against the wall, forming a goalpost position. Slide your arms upward, keeping your elbows and forearms in contact with the wall. Raise your arms as high as you can without pain or discomfort. Slowly lower them back down to the starting position. Perform 10-15 repetitions, focusing on maintaining proper form.
5. Sleeper Stretch: The sleeper stretch targets the posterior capsule of the shoulder, promoting flexibility and reducing impingement. Lie on your unaffected side with your affected arm positioned across your chest, bent at the elbow. Use your other hand to gently push the affected forearm toward the bed or floor, applying a gentle stretch. Hold the stretch for 20-30 seconds, feeling a comfortable pull in the back of the shoulder. Repeat 2-3 times on each side, ensuring proper relaxation of the shoulder muscles.