Shoulder Impingement Exercise Intermediate

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INTERMEDIATE

Bicep Curls

In standing, light weight in hands, arms to the side.
Bend elbows, bringing the weights to the shoulders. Return to starting position.
Perform 15 repetitions. Repeat 3 times.

Caution

Slowly lower weights to the starting position.
Shoulder blades are squeezed in and down throughout the movement.
Pull abdominal muscles into the spine during the exercise.

Prone Horizontal Abduction With External Rotation

Lying face down on a surface, arms in a T-shaped formation, thumbs turn toward the ceiling.
Elbows straight, shoulder blades squeezed in and down, lift arms up. Hold. Slowly lower to starting position.
Perform 15 repetitions with 3-5 second holds. Repeat 3 times.

Caution

Shoulder blades are squeezed in and down throughout the movement.
Top of the shoulders are relaxed during the movement.
Pull abdominal muscles into the spine while lying face down.

Prone Extension With External Rotation

Lying face down on a surface, arms at your side, turn thumbs toward the ceiling.
Elbows straight, shoulder blades squeezed in and down, lift arms up. Hold. Slowly lower to starting position.
Perform 15 repetitions with 3-5 second holds. Repeat 3 times.

Caution

Shoulder blades are squeezed in and down throughout the movement.
Top of the shoulders are relaxed during the movement.
Pull abdominal muscles into the spine while lying face down.

Side-lying Internal And External Rotation

In side-lying position, top elbow bent to 90 degrees, light weight in hand. Rotate forearm across the stomach and back to the starting position (internal rotation). Perform 15 repetitions. Repeat 3 times.
Next, from the starting position, rotate forearm towards the ceiling (external rotation) and back to the starting position.
Perform 15 repetitions. Repeat 3 times.

Caution

Shoulder blade is squeezed in and down throughout the exercise.
Elbow stays anchored at your side as forearm moves.
Pull abdominal muscles into the spine while in side-lying.

Front And Side Arm Raises

Arms at sides, weights in hands.Lift both arms forward to shoulder height. Slowly lower to starting position. Perform 15 repetitions. Repeat 3 times.
Next, lift both arms to the side to shoulder height. Slowly lower to starting position.
Perform 15 repetitions. Repeat 3 times.

Caution

Elbows remain straight versus locked throughout the movement.
Maintain shoulder blade squeeze in and down throughout the entire exercise.
The top of the shoulders remain relaxed while lifting and lowering the arms.

Tricep Extension

Arm lifted to shoulder height, elbow is bent, weight in hand. Uninvolved hand supports back of the arm above the elbow.
Straighten the elbow while lifting the weight. Slowly lower to the starting position.
Perform 15 repetitions. Repeat 3 times.

Caution

Shoulder remains stationary throughout the movement.
Head remains in center of body away from the moving weight.
Knees are bent in back-lying position.

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