A black man holding his shoulder due to shoulder impingement pain

5 Exercises To Treat Shoulder Impingement Syndrome.

Shoulder impingement syndrome, or SIS, is a condition that affects the shoulder and its surrounding soft tissue. Symptoms include pain, tenderness, and stiffness in the shoulder. It’s caused by overuse of the shoulder joint and can be treated by using exercises to strengthen the muscles around your shoulder and improve mobility.

If you think you may have shoulder impingement syndrome, here are 5 exercises to try:

1. Shoulder Raises With Dumbbells Or Resistance Band: Stand with your feet hip-width apart and hold two dumbbells at your sides or one resistance band wrapped around both hands (at chest height). Lift your arms out to the sides until they’re parallel to the floor, then lower back down as far as possible without losing control of your form or feeling pain in your shoulders.

Try doing 10 reps on each side three times per week until symptoms improve.

2. Heel Slide: This exercise will help stretch your chest muscles (pectoralis major), which are responsible for pulling your arm down towards your body during shoulder flexion. To perform this exercise, lie on your back with both feet flat on the floor and knees bent at a 90-degree angle. Slowly slide one heel towards the opposite hip while keeping both shoulders on the floor. Hold this position for 30 seconds before switching legs. Repeat 5 times per leg daily until symptoms subside.

3. Shoulder Extensor Stretch: This stretch helps increase flexibility and reduces discomfort in the shoulder region. You just need a chair or a wall for this exercise. Stand with your back against the wall or chair with both feet facing forward, shoulder-width apart from each other. Next, slowly bend forward at the waist until you feel a stretch in your shoulders and upper back muscles. Hold this position for 30 seconds to 1 minute then repeat several times daily if possible until symptoms improve significantly over time (do not push yourself too much).

4. Shoulder External Rotation: Sitting at your desk with a chair back, put your right hand on the back of your chair and lift your arm up so that your palm faces behind you. Hold it there for 30 seconds, then switch sides and repeat.

5. Shoulder Internal Rotation: Place one hand on top of the other in front of you at chest level, palms facing inward toward each other. Slowly raise both arms up until they’re parallel to the floor, hold for 30 seconds, then switch sides and repeat.

Once done correctly, these exercises will start to alleviate the pain off your shoulders and in a matter of weeks, you should be able to live a normal life again.

Here at Unique Physiotherapy and Fitness Center, we offer a unique approach to recovery and well-being. We provide the most effective physiotherapy in Abuja to assist you with your pain and injuries. Our therapists work with you to customise a relaxation programme to meet your specific needs. Book a schedule with us today!

2 thoughts on “5 Exercises To Treat Shoulder Impingement Syndrome.”

  1. Nice one unique physio clinic ,thanks for this information..I will try it out also come for a professional management .

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