Shoulder impingement is a common cause of shoulder pain, especially among athletes and people who do repetitive overhead movements. It occurs when the tendons or bursa in the shoulder get pinched or compressed in the joint. This leads to inflammation, swelling, and irritation that can limit range of motion and cause chronic discomfort. Fortunately, there are some simple yet effective exercises you can do at home or with a Shoulder Impingement Exercise in Sugar Land to help relieve impingement pain and get you back to full mobility in your shoulders.
What Causes Shoulder Impingement?
Shoulder impingement usually develops over time from repetitive stress on the structures in the shoulder joint. Some common causes include:
- Overhead motions like serving in tennis, spiking a volleyball, or throwing a baseball. The repetitive force can cause inflammation of the rotator cuff or bursa.
- Poor posture that leads to forward head position and rounded shoulders. This misalignment reduces the space between the acromion and humeral head, pinching tissues.
- Muscle imbalances from weak or tight muscles surrounding the shoulder joint. Weak rotator cuff muscles or tight chest and front shoulder muscles pull the humerus forward, compressing the shoulder.
- Structural issues like bone spurs on the acromion that protrude into the joint space and irritate surrounding tissues.
Exercises to Relieve Impingement Discomfort
The key goals with Shoulder Impingement Exercise in Sugar Land are to open up the joint space, improve posture, and balance the shoulder muscles. This takes pressure off the irritated tendons and bursa so they can heal. Some of the most effective impingement exercises include:
Shoulder Wall Slides Stand with your back flat against a wall. Raise your arms overhead into a goalpost position, keeping in contact with the wall. Slowly slide your arms up and down 10-15 times to open up the shoulder joint. This can help you to overcome Upper Arm Impingement in Sugar Land.
Doorway Chest Stretches Stand in a doorway and extend your affected arm outward at shoulder height, with the elbow bent at 90 degrees. Rotate your body away from the door to feel a stretch in the chest and front of the shoulder. Hold for 30 seconds, relax, and repeat 5 times.
External Shoulder Rotations Hold a resistance band or light weight at your side with the elbow bent at 90 degrees. Keeping the elbow at your side, rotate your arm outward. Do 2-3 sets of 15 reps to strengthen the rotator cuff.
Low Rows Use a resistance band or cable machine to do seated rows. Pull the band/handles back, squeezing your shoulder blades. This strengthens the upper back to improve posture. Do 2-3 sets of 10-12 reps.
Band Pull Apart Hold a resistance band at chest height with both hands, palms facing forward. Pull your arms out to the sides, engaging the shoulder blades. Do 2-3 sets of 15 for better posture.
Press-ups Start in a high plank position with hands under the shoulders. Bend your elbows, lowering your chest toward the floor to a hover. Press back up to plank. Keep the elbows tucked close to your sides. Repeat for 10-12 controlled reps.
When to See a Physical Therapist
If your shoulder impingement does not improve with rest and these exercises within 2-4 weeks, be sure to see a physical therapist. They can do hands-on joint mobilizations, stretches, and other techniques to relieve impingement. Shockwave therapy and dry needling are also effective treatments a PT can provide to speed healing.
A physical therapist can also analyze your posture, mechanics of movement, and muscle function to pinpoint any imbalances contributing to your impingement. They may use special tests during your evaluation to confirm shoulder impingement and differentiate it from other possible sources of pain like a rotator cuff strain or tear, biceps tendinitis, or AC joint arthritis. Based on their findings, they will design a customized treatment plan to address your specific impairments. This targeted approach helps resolve the impingement more efficiently and prevent future flare ups.
Final words
By implementing postural correction, joint mobility exercises, and rotator cuff strengthening, you can often successfully treat and prevent recurring shoulder impingement. With consistent home exercise and expert guidance from a physical therapist when needed, you’ll get back to full, pain-free range of motion in your shoulders.
To Apply Now For Shoulder Impingement Exercise in Sugar Land Click Here!
Tags:
Shoulder Impingement in Sugar Land, Shoulder Strain Physical Therapy in Sugar Land, Shoulder Sprain Physical Therapy in Sugar Land, Shoulder Impingement Exercise in Sugar Land, Upper Arm Impingement in Sugar Land
