3. self-exercise muscle building for impingement
Starting position: straddled stance with slightly bent knee joints, upright posture, a theraband hangs on a hook which is located diagonally above the head at a door (or a rope pull is used for the exercise) Exercise execution: the band is pulled next to the body with stretched arms from top to bottom, the shoulder blades pull backwards and downwards towards the trouser pockets, slow return under shoulder blade control effect: Strengthening of the shoulder blade and back musclesStarting position: Stand sideways next to the hook, the theraband is knotted to a ring Exercise: The forearm is hooked into the band, the band is moved towards the body while pulling, the shoulder blade moves backwards and downwards towards the trouser pockets, slow return under shoulder blade control Effect: Strengthening of the muscles that fix the shoulder joint head downwards when lifting the arm in the joint
5. self-exercise muscle building for impingement
Starting position: supine position, weight in both hands, arms raised to 90° shoulder elevation Exercise: by pushing the arms towards the ceiling, the weight is shifted upwards, slow lowering of the arms to the starting position Effect: strengthening of the shoulder blade stabilizers
6. self-exercise muscle building for impingement
Starting position: four-footed stand, knees and hands are at right angles under the shoulder and pelvis Exercise: one arm and one leg (diagonal, z.B. right arm/left leg) are simultaneously stretched away from the body Effect:Stability in the shoulder joint by training the support function
7. self-exercise muscle building for impingement
Starting position: Quadruped, knees and hands are at right angles under the shoulder and pelvis. Exercise execution: the spine is brought into the “cat’s hump”, the body moves backwards by bending the knees and hips until the buttocks land on the heels, then it is stretched far forward between the arms in the “horse’s back” (as with push-ups) Effect: training of the supporting function and strengthening of the back muscles This exercise can only be performed when the symptoms are clearly improved and only with few repetitions. Starting position: lateral position, the forearm is supported under the shoulder joint, the body lies in one line with stretched legs Exercise: by supporting the forearm, the body is lifted with knees straightened, the upper arm is stretched towards the ceiling Effect: Training of the support function, strengthening of the shoulder joint stabilizing muscles
