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Shoulder Impingement Exercises – Ask Doctor Jo

Uploaded by Elmer Pinkerton on July 18 at 12:02 am

Shoulder Impingement Exercises – Ask Doctor Jo

A shoulder impingement is when there is compression at the shoulder joint that causes pain and inflammation. This puts a lot of pressure on the rotator cuff and could damage the muscles and tendons. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/content/shoulder-impingement-exercises

The first exercises will be with a resistive band. Anchor it to a table leg, in a door, or have someone hold it for you. The first exercise will be for shoulder internal rotation. If you want to roll up a small towel and place it between your side and your elbow, this will keep your arm close to your side through out the exercise. Keep your elbow at about a 90 degree angle and your thumb up towards the ceiling. Slowly pull your arm and the band in towards your stomach, and then slowly come back out. You don’t need to come back out far, just to where your forearm is straight out in front of you. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.

The next exercise will be for shoulder external rotation. Now you will go the opposite way by turning around so your hand is on the outside of where the band is anchored. Still have the same position with the towel between your side and elbow, the elbow at about a 90 degree angle, and your thumb up towards the ceiling. Now with your arm starting in at your stomach, slowly pull out away from you. You don’t have to go too far out because you don’t want your elbow to leave your side. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.

The next exercises will be lying down on your side. Start off on your side with the arm you want to work on up towards the ceiling. This will be for external rotation. With your arm starting in at your stomach, slowly pull up towards the ceiling. You don’t have to go too far out because you don’t want your elbow to leave your side. Just bring it parallel to the ground out in front of you. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, you can add a soup or vegetable can, or a hand weight if you have one.

For the final exercise you will turn over, and the arm you want to work will be on the ground for internal rotation. This time put your arm slightly in front of you, so you are not lying on your arm. Keeping that 90 degree angle at your elbow, and your forearm out in front of you, bring your forearm up to your stomach, and then slowly come back down. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, you can add a soup or vegetable can, or a hand weight if you have one.

Comments

AskDoctorJo says:

Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at youtube.com/askdoctorjo

Daniel Scobie says:

I have a shoulder impingement that is just bearable when working out. Should i keep on working out including shoulder days whilst doing the bands or just do the bands till it is better?

CottonMouth says:

I tend to re-aggravate the injury when I perform dumbbell raises or over head press. Are there any exercises that build shoulder muscle, that will not re-aggravate the injury?
ANYONE WITH EXPERIENCE PLEASE LET ME KNOW!!!

Jacobsdad0306 says:

What about shoulder depression to open up the subacromial space? Thoughts, Dr. Jo?

M D says:

Where can I get your pillow doctor

Todd Pick says:

Great vid can really feel it when i do these. Question how many sets and reps should i be doing?/times per day.

Donovan Siliezar says:

Getting old sucks

JULIE K. says:

In July'20 my shoulder froze up and my orthopedist confirmed it was due to a bone spur. Took about a year for my shoulder to start to unfreeze…with the help of this video and one other video I found on YouTube. SO helpful! My shoulder is still slightly frozen, but so much better. I was worried it would never get better or somewhat better!!

spider one says:

Hi Dr. Jo, Many years ago I was diagnosed with Impingement Syndrome (after a couple of years suffering, I finally went to the Dr.) I saw a physical therapist and did the stretching and strengthening exercises with the resistance band for about 3 months (approx. 60,000+ repetitions). Then, the pain went away and I have never had any problems since. I wanted to get that resistance band for a friend that is having the same problems I once had. Where can I purchase that yellow resistance band? I cannot seem to find it anywhere. Thanks. Steve M.

keepcalm Z says:

Thank you Dr Jo 🙏

owais Ahmad says:

Hi, i had shoulder impingement while driving in cricket 🏏
Now, i can do the inward exercise but can't do the outward (nor can lift the arm) exercise

Aakash Bhardwaj says:

How many sets and how many times a day ?

Paddy Brady says:

How often should I do this exercises

AustinCFos says:

A few years ago I fractured both humeral caps. I had physical therapy for a few months which helped get me to the point I can function as long as I don't need to raise my arms very high. I have weakness and pain in both upper arms near the fractures, especially the right which was the worst break. Which of your exercise routines would be best? I feel there is "impingement" of the muscles/ligaments that need help. I have exercise bands and would like to use them.

Pink Peony says:

Love your presentation style – clean, skilled, precise. SOo easy to watch and follow!! Thank you 🙏🏻

yusufqcqnz says:

Been starting these and there great. Do you think is one has shoulder impingement, they should refrain from working out there arms or chest, dumbbells. Thanks for your videos. Just liked and subscribed.