Managing Shoulder Impingement with Targeted Exercises > 자유게시판

This widespread issue arises when the rotator cuff tendons or shoulder bursa are squeezed during overhead arm actions, triggering pain and stiffness

This condition frequently affects athletes like tennis players and baseball pitchers, as well as professionals like electricians, carpenters, and desk-bound employees with poor posture

While rest and medical advice are important, targeted exercises play a key role in relieving symptoms and preventing future flare ups

These movements aim to enhance scapular stability, reinforce the rotator cuff, and retrain the shoulder’s natural biomechanics

Begin your routine with low-intensity movements designed to ease tension and increase joint fluidity

Try the classic pendulum technique as a starting point

Lean forward slightly and let your affected arm hang down

Move your arm in smooth, relaxed arcs—first one way, then the opposite—for half a minute per cycle

It gently mobilizes the joint, easing irritation while avoiding forceful stress

Now shift attention to strengthening the muscles around your shoulder blade

Try the wall slide—it’s easy to perform and highly beneficial

Place your back and head against the wall, arms forming a "goalpost" with elbows at shoulder height and bent at right angles

Raise your arms slowly, maintaining constant contact between your elbows, wrists, and the wall surface

Lower them back down with control

Do three sets of 10 repetitions

This strengthens the muscles that hold your shoulder blade in the correct position

Your rotator cuff must be reinforced to support proper shoulder mechanics

Use a light resistance band for external rotations

Stand with your elbow bent at 90 degrees and your arm held close to your side

Hold the band with your hand and rotate your forearm outward, keeping your elbow tucked in

Gradually reverse the motion to reset your starting posture

Perform two sets of 15 reps

Never increase resistance beyond what feels comfortable to prevent worsening symptoms

Remember to release tight chest and anterior shoulder muscles that pull the shoulder forward

The doorway stretch is one of the most effective stretches for this issue

Stand in a doorway and place your forearms on either side of the frame at shoulder height

Ease your body forward until you sense a deep stretch in your pecs and anterior deltoids

Maintain the stretch for Physiotherapie Domizilbehandlungen half a minute, then do it two more times

Consistency matters more than intensity

Perform these exercises daily or every other day, and listen to your body

Discontinue any motion that triggers acute or shooting pain

Improvement takes time, so be patient

Pairing these routines with ergonomic habits and limiting overhead strain accelerates recovery and prevents relapse

Seek professional guidance prior to beginning any program, particularly if pain is chronic or worsening