Shoulder Impingement Exercise Stretches

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STRETCHES

Doorway Stretch

Place arms at opposing sides of a doorway at shoulder height.
Step one foot forward through the doorway to support the body weight, allowing the chest muscles to stretch.
Hold for 45 seconds. Repeat 3 times.

Caution

Support weight of body through the forward leg versus leaning body  weight into the shoulders.
If shoulder discomfort is felt with arms at shoulder height, lower arms  to the sides and place palms at opposing sides of the doorway.

Towel Stretch

Grasp a hand towel with the uninvolved arm, put the towel over the back of that shoulder. Grasp bottom of towel with the involved arm behind the back.
Pull the top of the towel upward. Stretch is felt in the front of the shoulder of the involved arm.
Hold for 45-60 seconds. Repeat 3 times.

Caution

Stretch into tight ranges in a slow and controlled manner.
Discontinue stretch if shoulder pain or discomfort is present and consult with your therapist for modifications.

Ear To Shoulder Stretch

Place the left hand on the right side of the head, gently lower the ear to the left shoulder.
Hold for 15 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Stretch into tight ranges in a slow and controlled manner.
To increase the stretch, place the free arm behind the back during the stretch hold.

Biceps Stretch

Arm at the side, elbow straight, thumb turns away from the thigh.
Lift the arm behind the body till a stretch is felt at the front of the shoulder.
Hold for 30 seconds. Repeat 3 times, then switch to the opposite side.

Caution

If the shoulder blade rolls forward during the stretch, lower the height of the arm.
Keep head, shoulders and hips in alignment during the stretch.

Back Of Shoulder Stretch

Place the hand along the back side of the opposite arm, above the elbow.
Bring the arm across the chest until a stretch is felt at the back of the shoulder.
Hold for 30 seconds. Repeat 3 times, then switch to the opposite side.

Caution

During the stretch, the shoulders remain aligned with the hips versus twisting.
Shoulders are relaxed versus shrugged during the stretch.

Wall Walks

Facing the wall, lift the involved arm to the wall.
Keeping the elbow and wrist straight, walk fingers up the wall. Hold when end range-of-motion is reached. Slowly walk fingers down the wall to the starting position.
Perform 10 repetitions. Repeat 3 times with 5 second holds.

Caution

An increase in shoulder range may require stepping in closer to the wall to produce a stretch.
Arm will feel heavy while walking fingers down the wall, yet maintain a slow and controlled pace to the starting position.

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