Rehab Cell

Physical Medicine and Rehabilitation

Shoulder Impingement Exercises – Ask Doctor Jo

Hey everybody, it’s Doctor Jo. Today I’m gonna
show you some exercises for Shoulder Impingement. So let’s get started. So a shoulder impingement
is basically when the shoulder area gets really inflamed and irritated, and it starts wearing
away at the rotator cuff. So it’s something very important to fix as soon as you can.
Otherwise you end up having rotator cuff issues later on. So let’s start off with a resistive
band. And what you want to do is either wrap it around a table leg or put it into a doorway,
or have somebody off screen hold it for you. So to start off with, we’re gonna do a shoulder
internal rotation exercise. And what you want to do is keep your elbow really close to your
side. And if you feel like it’s gonna come out a little bit, roll up a towel, and hold
it against your body. So if the towel drops, you know that your elbow has come away. So
keep your arm kind of in that 90 degree angle at the elbow. With your thumb up with your
hand, just bring it towards you this way. So nice and slow. Control the band, don’t
go fast, and don’t let the band pull you back. Make sure you’re controlling everything. So
just start off with about 10 to 15 and kind of work your way up to maybe 20 – 25. If those
become easy, then you probably want to move up resistance of the bands. The next one is
gonna be the shoulder external rotation. So I’m gonna switch sides. You usually turn around
and do it the other way. Still rolling up the towel and putting it underneath your elbow.
Cause this one, the external, is when people tend to want to bring their elbow out away
from them. So still keeping your thumb up, still keeping that 90 degree angle, and now
you’re gonna pull out this way and then slowly come back in. Try and keep your wrist in a
neutral position. Sometimes people want to do this, but you don’t want to end up injuring
your wrist as well. And then coming out and slowly coming back in. So again, starting
off with 10-15, working your way up with reps and then adding resistance if you need to.
Alright, so the next exercises are gonna be lying down. So now you’re lying down on your
side. The side you want to exercise is gonna be up on top for the external rotation. You
can start off with your arm down by your stomach, keeping your elbow at about that 90 degree
angle. And then just come up to where your arm is about parallel to the ground. So we
call it that neutral position right there. And then slowly come back down. If this is
easy, you can use a soup or vegetable can to add weight, or just a weight if you have
one. So still keeping that elbow by your side, and then coming up about parallel. Make sure
you’re controlling the motion and don’t go fast. Nice and controlled. You can start off
with 10-15 and then work your way up to 20-25. And if that becomes easy, then you can add
more weight. So then normally you would flip sides, but I’m just gonna use my other arm.
Put your elbow just slightly in front of you. Sometimes people want to put it underneath
them, but if you already have shoulder problems, you don’t want to put all the pressure on
your shoulder there. So just put it slightly in front of you, but still very close to your
side. And then keeping that elbow at about that 90 degree angle, and then come up this
way. And slowly back down. So again, if this becomes easy, you get to 20-25 and it’s no
problem, then you can add some weight and then still coming up nice and controlled,
and then slowly coming back down. Alright, there you have it. Those were your exercises
for a Shoulder Impingement. If you have any questions, leave them in the comments section.
If you’d like to check out some other videos, go to Don’t forget to Like
us. And remember, be safe, have fun, and I hope you feel better soon.

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