ShopShoulder Impingement Syndrome Exercises
Body Part:
Shoulder
Equipment:
Mini Massage Ball
Level:
Beginner
Suffering from Shoulder Impingement? Try These Exercises!
Often the result from overexerting yourself or lifting heavy objects, shoulder impingement is a very debilitating condition. The cause for your pain are tendons and bursa trapped within your shoulder joints. Don’t worry, though, you absolutely don’t have to live with the pain. We’ve got some exercises for you that can reverse the effects of shoulder impingement reliably if you do them regularly. Watch the video below to learn more! You can find the written guide at the bottom of the page.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
Step 1 — Stretching Exercise
Exercise 1
- Assume the starting position: place your knees and your hands on a mat or the floor.
- Put your hands as far apart as you can.
- Now move your head and upper body as far down to the floor as you can.
- Try different angles until you find the one that works best for you. You should feel a distinct stretch in your upper body and the shoulders.
- Keep this position for up to two minutes.
- Try not to go overboard though: stay at an 8 or 9 on your personal pain scale.
Exercise 2
For this exercise you need: our Stretching Strap or something similar, like a belt or towel.
- Sit down on a mat, legs stretched out.
- Slip the stretching strap onto your hands.
- Place your hands behind you, the fingers pointing away from your body.
- Keep your arms straight and don’t move the fixated hands.
- Now move your buttocks forward inch by inch.
- If you feel you can’t go on, stay in the position for up to two minutes.
- Mind your pain threshold.
- Once done with the stretch, lift your legs and let your body and hands follow.
- Avoid any sudden movements.
Step 2 — Foam Rolling massage
Exercise 1
You need: our mini massage ball OR something similar in shape
- Place the mini massage ball into the hollow of your shoulder.
- Try to search the tissue for very sensitive spots.
- Once you find a spot, massage it with spiraling movements.
- Keep using a good deal of pressure, but do not go beyond a ten on your pain scale.
- You may use your free hand to steady the other.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
Did this contribution help you?
Then we would be happy if you shared it with your friends: