Shoulder Impingement Exercise Advanced

Fitness

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ADVANCED

Bent Over Rows

Bend forward till trunk is parallel with the floor. Arms straight, elbows slightly bent, weights in hands.
Leading with the elbows, lift weights to the chest. Slowly lower to starting position.
Perform 15 repetitions. Repeat 3 times.

Caution

Squeeze the shoulder blades in and down prior to and throughout the movement.
Head, neck and trunk are in alignment throughout the exercise.
Pull abdominal muscles into the spine throughout the exercise.

Scaption-Internal and External

Arms at sides holding weights, thumbs turn toward thighs (internal rotation). Lift arms in a letter “V” formation to shoulder height.
Slowly return to starting position. Perform 15 repetitions. Repeat 3 times.
Next, with thumbs turned away from thighs (external rotation), lift arms in a “V” formation to shoulder height. Perform 15 repetitions. Repeat 3 times.

Caution

Squeeze the shoulder blades in and down throughout the movement, to prevent the top of the shoulders from shrugging toward the ears.
Elbows remain straight while lifting and lowering the weights.
Pull abdominal muscles into the spine throughout the exercise.

Seated Posterior Flys with Internal and External Rotation

Bend at the waist till trunk is parallel to the floor.
Weights in hands, elbows remain slightly bent, thumbs turn toward the body (internal rotation), lift weights to shoulder height. Perform 15 repetitions. Repeat 3 times.
Next, with thumbs turned away from the body (external rotation), lift weights to shoulder height. Perform 15 repetitions. Repeat 3 times.

Caution

Squeeze the shoulder blades in and down to prevent the top of the shoulders from shrugging toward the ears.
Head, neck and trunk are in alignment throughout the exercise.
Pull abdominal muscles into the spine throughout the exercise.

Shoulder Press

Weights in hand at shoulder height, elbows bent, palms face forward.
Press weights straight up till the end of the range, without locking elbows. Return to starting position.
Perform 15 repetitions. Repeat 3 times.

Caution

Keep arms in line with the trunk during the movement versus forward of  body.
Squeeze the shoulder blades in and down to prevent the top of the  shoulders from shrugging toward the ears.
Head, neck and trunk are in alignment throughout the exercise.

Sitting Press-Ups

Hands next to the hips, fingers forward.
Straighten the elbow while lifting the hips from the seated position. Hold. Return to starting position.
Perform 10 repetitions with 5 second holds. Repeat 3 times.

Caution

Shoulder blades are squeezed in and down throughout the movement.
Head, neck, and hips remains aligned throughout the movement.
Hip bones versus gluteals are lifted during this exercise, range-of-motion
is small.

90/90

Arm at side, weight in hand, elbow bent to 90 degrees, lift elbow sideways to shoulder height and place on a stable support.
Keeping shoulder blade in and down, elbow remaining on support, slowly rotate arm forward 45 degrees and back to starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Should blade is squeezed in and down at starting position and throughout the entire movement to prevent forward rolling of the shoulder.
Forward rotation of the arm does not exceed 90 degrees.
Discontinue exercise if shoulder pain or discomfort is present and consult with your therapist for modifications.

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