Shoulder Impingement Exercise Acute

Discontinue exercise, if pain or discomfort is present and consult with  your therapist for modifications.

Shoulder Shrugs

Lift both shoulders up towards ears, then roll shoulders back in a circular motion.
Focus on the pull of the shoulder blades moving down while squeezing them closer together.
Do this movement 10 times.

Caution

Perform movement slowly.
Complete full circle with shoulder.
Release shoulder blade squeeze before starting next shrug.

Shoulder Blade Squeeze

In standing, arms at side, elbows bent to 90 degrees.
Squeeze shoulder blades in and down. Hold.
Perform 10 times with 5 second holds between each repetition.

Caution

Squeezing the shoulder blades in towards the spine and down is a combination movement.
Shoulder blades move versus moving the arms.
Spine remains straight during the exercise versus pushing the chest out.

Pendulum

Bend at the hips with back straight, support trunk with uninvolved arm on a stable support.
Hold involved arm limply, feet shoulder-width apart. Gently rock body weight from side-to-side. Next, stagger feet forward, gently rock body weight front-to-back.
Perform 10 repetitions in each position. Repeat 3 times.

Caution

Movement of the arm is a result of moving the body.
Shoulder muscles are relaxed during the exercise.
Discontinue exercise if shoulder pain or discomfort is present and consult with your therapist for modifications.

Active Assist Range-Of-motion: Internal and External Rotation.

In back-lying position, knees bent, involved elbow at your side, bent to 90 degrees.
Reach uninvolved arm across the chest, grasp the wrist of the involved arm, slowly rotate it out to the side. Return to starting position.
Perform 10 repetitions. Repeat 3 times.

Caution

Allow the uninvolved arm to move the involved arm throughout the pain-free available range-of-motion.
Shoulder muscles of the involved arm are relaxed during the exercise.
Discontinue exercise if shoulder pain or discomfort is present and consult with your therapist for modifications.

Active Assist Range-Of-Motion: Flexion and Extension

In back-lying position, knees bent, use uninvolved arm to lift involved arm over the head.
Slowly return to the starting position.
Perform 10 repetitions. Repeat 3 times.

Caution

Allow the uninvolved arm to move the involved arm throughout the pain-free available range-of-motion.
Shoulder muscles of the involved arm are relaxed during the exercise.
Discontinue exercise if shoulder pain or discomfort is present and consult with your therapist for modifications.

Finger Walking On The Table

Stand facing a table, walk fingers forward to end range and back to starting position.
Stand sideways to the table, walk fingers out and back to starting position.
Perform 10 repetitions in each position. Repeat 3 times.

Caution

Move arm within pain-free available range-of-motion.
Trunk remains aligned with the hips.
Discontinue exercise if shoulder pain or discomfort is present and consult with your therapist for modifications.

Discontinue exercise, if pain or discomfort is present and consult with  your therapist for modifications.

Shoulder Shrugs

Lift both shoulders up towards ears, then roll shoulders back in a circular motion.
Focus on the pull of the shoulder blades moving down while squeezing them closer together.
Do this movement 10 times.

Caution

Perform movement slowly.
Complete full circle with shoulder.
Release shoulder blade squeeze before starting next shrug.

Shoulder Blade Squeeze

In standing, arms at side, elbows bent to 90 degrees.
Squeeze shoulder blades in and down. Hold.
Perform 10 times with 5 second holds between each repetition.

Caution

Squeezing the shoulder blades in towards the spine and down is a combination movement.
Shoulder blades move versus moving the arms.
Spine remains straight during the exercise versus pushing the chest out.

Pendulum

Bend at the hips with back straight, support trunk with uninvolved arm on a stable support.
Hold involved arm limply, feet shoulder-width apart. Gently rock body weight from side-to-side. Next, stagger feet forward, gently rock body weight front-to-back.
Perform 10 repetitions in each position. Repeat 3 times.

Caution

Movement of the arm is a result of moving the body.
Shoulder muscles are relaxed during the exercise.
Discontinue exercise if shoulder pain or discomfort is present and consult with your therapist for modifications.

Active Assist Range-Of-motion: Internal and External Rotation.

In back-lying position, knees bent, involved elbow at your side, bent to 90 degrees.
Reach uninvolved arm across the chest, grasp the wrist of the involved arm, slowly rotate it out to the side. Return to starting position.
Perform 10 repetitions. Repeat 3 times.

Caution

Allow the uninvolved arm to move the involved arm throughout the pain-free available range-of-motion.
Shoulder muscles of the involved arm are relaxed during the exercise.
Discontinue exercise if shoulder pain or discomfort is present and consult with your therapist for modifications.

Active Assist Range-Of-Motion: Flexion and Extension

In back-lying position, knees bent, use uninvolved arm to lift involved arm over the head.
Slowly return to the starting position.
Perform 10 repetitions. Repeat 3 times.

Caution

Allow the uninvolved arm to move the involved arm throughout the pain-free available range-of-motion.
Shoulder muscles of the involved arm are relaxed during the exercise.
Discontinue exercise if shoulder pain or discomfort is present and consult with your therapist for modifications.

Finger Walking On The Table

Stand facing a table, walk fingers forward to end range and back to starting position.
Stand sideways to the table, walk fingers out and back to starting position.
Perform 10 repetitions in each position. Repeat 3 times.

Caution

Move arm within pain-free available range-of-motion.
Trunk remains aligned with the hips.
Discontinue exercise if shoulder pain or discomfort is present and consult with your therapist for modifications.

Discontinue exercise, if pain or discomfort is present and consult with  your therapist for modifications.

Shoulder Shrugs

Lift both shoulders up towards ears, then roll shoulders back in a circular motion.
Focus on the pull of the shoulder blades moving down while squeezing them closer together.
Do this movement 10 times.

Caution

Perform movement slowly.
Complete full circle with shoulder.
Release shoulder blade squeeze before starting next shrug.

Shoulder Blade Squeeze

In standing, arms at side, elbows bent to 90 degrees.
Squeeze shoulder blades in and down. Hold.
Perform 10 times with 5 second holds between each repetition.

Caution

Squeezing the shoulder blades in towards the spine and down is a combination movement.
Shoulder blades move versus moving the arms.
Spine remains straight during the exercise versus pushing the chest out.

Pendulum

Bend at the hips with back straight, support trunk with uninvolved arm on a stable support.
Hold involved arm limply, feet shoulder-width apart. Gently rock body weight from side-to-side. Next, stagger feet forward, gently rock body weight front-to-back.
Perform 10 repetitions in each position. Repeat 3 times.

Caution

Movement of the arm is a result of moving the body.
Shoulder muscles are relaxed during the exercise.
Discontinue exercise if shoulder pain or discomfort is present and consult with your therapist for modifications.

Active Assist Range-Of-motion: Internal and External Rotation.

In back-lying position, knees bent, involved elbow at your side, bent to 90 degrees.
Reach uninvolved arm across the chest, grasp the wrist of the involved arm, slowly rotate it out to the side. Return to starting position.
Perform 10 repetitions. Repeat 3 times.

Caution

Allow the uninvolved arm to move the involved arm throughout the pain-free available range-of-motion.
Shoulder muscles of the involved arm are relaxed during the exercise.
Discontinue exercise if shoulder pain or discomfort is present and consult with your therapist for modifications.

Active Assist Range-Of-Motion: Flexion and Extension

In back-lying position, knees bent, use uninvolved arm to lift involved arm over the head.
Slowly return to the starting position.
Perform 10 repetitions. Repeat 3 times.

Caution

Allow the uninvolved arm to move the involved arm throughout the pain-free available range-of-motion.
Shoulder muscles of the involved arm are relaxed during the exercise.
Discontinue exercise if shoulder pain or discomfort is present and consult with your therapist for modifications.

Finger Walking On The Table

Stand facing a table, walk fingers forward to end range and back to starting position.
Stand sideways to the table, walk fingers out and back to starting position.
Perform 10 repetitions in each position. Repeat 3 times.

Caution

Move arm within pain-free available range-of-motion.
Trunk remains aligned with the hips.
Discontinue exercise if shoulder pain or discomfort is present and consult with your therapist for modifications.