Exercises for shoulder impingement

It is important not to cause any pain during the exercise. Perform the exercises 15-20 times in 3-5 series. Use weights such as dumbbells, Theraband or bottles to help you.

First and foremost, make sure that the exercise is performed correctly. Only then can you add or increase weights. The back is kept straight in each exercise.

1.) The first exercises are for the biceps, the elbow flexor. This supports the rotator cuff in its function.

If this is too weak, the rotator cuff has to do more work. Take a weight (dumbbell, theraband (place on top of it) or bottle), one in each hand. Keep your back straight and have your elbows close to your body.

Your arms are extended downward and your thumbs point to the side. Now slowly move the weights up towards the ceiling and go up until your hands are close to your shoulders. Keep your elbows close to your body.

Slowly lower your arms again and repeat the exercise. 2.) Besides the biceps, we have another muscle supporting the rotator cuff, the shoulder muscle – M. deltoideus.

In the next exercise this will be strengthened. Angle both arms so that the upper and lower arm form an angle of approximately 90 degrees. The elbows are on the body.

The weights are in one hand each. The thumbs point to the ceiling. Now slowly spread the upper arms away from the body and walk with the elbows away from the body and towards the ceiling.

The arm should be raised just below shoulder height. Slowly let the arms sink down again and bring them back to the body. Repeat the exercise.

3. )Most of the muscles of the rotator cuff are active during the external rotation of the upper arm and should be strengthened during this movement. Bend both arms until the upper and lower arm form an angle of approximately 90 degrees.

You have one weight (Thera end) in each hand and the thumbs point upwards. Now move your fists and forearms outwards/backwards while keeping your elbows firmly on your body. Walk as far as your forearms can go.

Then bring your arms together again. This exercise does not allow a large amplitude of movement. However, the exercise remains effective when performed correctly.

The rotator cuff does not need a large range of motion. 4.) In addition to external rotation, the rotator cuff is also responsible for internal rotation.

This exercise is performed under the same conditions as exercise 3, except that the cuff is not rotated outwards but inwards. To perform the exercise with a Theraband, this is placed around a door handle etc. and held at both ends. The hand which can rotate inwards under traction is trained first, then the position is changed by 180°. You can find more exercises in the articles:

Exercises for the rotator cuff
Exercises for shoulder arthrosis
Shoulder joint instability – exercises