Shoulder Impingement Exercises – Ask Doctor Jo

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A shoulder impingement is when there is compression at the shoulder joint that causes pain and inflammation. This puts a lot of pressure on the rotator cuff and could damage the muscles and tendons. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/content/shoulder-impingement-exercises

The first exercises will be with a resistive band. Anchor it to a table leg, in a door, or have someone hold it for you. The first exercise will be for shoulder internal rotation. If you want to roll up a small towel and place it between your side and your elbow, this will keep your arm close to your side through out the exercise. Keep your elbow at about a 90 degree angle and your thumb up towards the ceiling. Slowly pull your arm and the band in towards your stomach, and then slowly come back out. You don’t need to come back out far, just to where your forearm is straight out in front of you. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.

The next exercise will be for shoulder external rotation. Now you will go the opposite way by turning around so your hand is on the outside of where the band is anchored. Still have the same position with the towel between your side and elbow, the elbow at about a 90 degree angle, and your thumb up towards the ceiling. Now with your arm starting in at your stomach, slowly pull out away from you. You don’t have to go too far out because you don’t want your elbow to leave your side. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.

The next exercises will be lying down on your side. Start off on your side with the arm you want to work on up towards the ceiling. This will be for external rotation. With your arm starting in at your stomach, slowly pull up towards the ceiling. You don’t have to go too far out because you don’t want your elbow to leave your side. Just bring it parallel to the ground out in front of you. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, you can add a soup or vegetable can, or a hand weight if you have one.

For the final exercise you will turn over, and the arm you want to work will be on the ground for internal rotation. This time put your arm slightly in front of you, so you are not lying on your arm. Keeping that 90 degree angle at your elbow, and your forearm out in front of you, bring your forearm up to your stomach, and then slowly come back down. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, you can add a soup or vegetable can, or a hand weight if you have one.

Related Videos:

Rotator Cuff Exercises & Stretches with Resistive Bands:
https://youtu.be/WR1W79AWOag?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw

Shoulder Pain Top 3 Exercises:
https://youtu.be/vbUm5rsPt5Y?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Shoulder Impingement Exercises:
https://www.youtube.com/watch?v=PP9wnU82lY4

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

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Comments

AskDoctorJo says:

⭐⭐ Leaving a Question or Comment? ⭐⭐
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Khuzheto Awomi says:

Hi Doctor, I have been having shoulder pain for almost 2 years now, and only now I realised that it's a shoulder impinchment problem, am following your exercises but the pain is more and constant now, please advice what should I do

Erkh Amar says:

Do they should hurt while I’m doing these exercises??

Rawoojee Nikhil says:

Should I do the exercises everyday till the pain stops?

Julie Cakir says:

Thank you so much <3

Ale R says:

Very helpful exercises. Thank you.

Cygale1402 says:

These exercises are good for Internal and External impingements ?

tarun says:

My mom had been suffering from pain in the shoulder since 1.5 months now and sometimes even cried due to it. We tried everything nothing was working, medicines would give temporary relief but the core issue was still there, maybe because we were assuming it to be coming from the neck due to cervical. On top of that, there is this lockdown & corona everywhere. Today morning I got her to do these exercises just twice (2x 10 reps) and she is already feeling 20% better! All thanks to you!!!

future hofer says:

Hi Doctor Jo, while doing the last exercise I hear my should make a pop noise, it doesnt hurt, what could it be?

Kelly Ludwig says:

Hi Jo, great video! Would these exercise work well for a posterior shoulder impingement?

LJ Young15 says:

The first 2 exercises with resistance band was advice to me by PT Joe Zhang of HK Sports Clinic❤️

Eric Thomson says:

As a primary care sports medicine doctor, your videos have been an exceptional resource, during the COVID pandemic. Your techniques are sound, and they are much better than sending my patients handouts

Sheher Yar says:

I am having Hawkins shoulder for almost two months. 70 percent of the problem is recovered without physical therapy. How long would it take to recover fully?

Ayushman says:

I had reccurent dislocations in past can this exercise help me to avoid in future and I do have sudden short of pain in shoulder please suggest me madam

Silverback Silverback says:

I am not able to do external rotation it causes so much oain please help

Sashine B. says:

You've explained all of this very well, and concisely. Thank you!

Autos389 says:

Question: why do the band exercise and the ground one when they appear to be the same?

Christine Detillion says:

Seeking help here so i believe i def have shoulder impingement due to me testing myself for the rotator cuff and able to do those at ease but some of the impingements one cause pain. First question…do these exercises help the shoulder move back in place and second is while doing them should you continue if experiencing pain. Like do you need to push through then ice and rest? Im a mail carrier and i know my issues come from over use of the arm by reaching behind my seat in my truck and grabbing smaller packages even though some may be slightly heavy. I didnt feel pain at any given time what happened was i went to bed fine and musta slept on it since i am a side sleeper and woke up with pain. Any feed back on how to proceed with these exercises even if experiencing pain would greatly be appreciated

Justin Disher says:

Hi Dr Jo, I have developed shoulder impingement – pain from repetitive use from serves and forehand follow-through in tennis. How long after this injury/inflammation should i wait begin starting to doing the internal/external rotations?
Thanks for your help! Justin

Nick Riggio says:

excellent video

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