Exercises for shoulder impingement syndrome
During the physiotherapeutic treatment, a series of exercises are used to increase the space under the acromion and relieve the bruised tissue. These include: 1) Active straightening of the thoracic spine Sit straight and upright on a chair. Look forward and slightly down.
Your back and shoulders are slightly curled forward. Now consciously straighten your thoracic spine slowly and in a controlled manner.The gaze is directed forward and the abdominal muscles are tensed.
2.)
Enlarging the space under the acromion Stand up straight and upright. Now grab behind your back with your left hand slightly above your right wrist and slowly pull your right arm down. Hold the tension for about 20 seconds.
3 passes. 3.) Strengthening of the muscles Support your hands on the edge of a table.
The elbows are not fully pushed through. Now place your feet further away from the table. Imagine you wanted to do push-ups on the edge of a table.
Now do just that by slowly lowering your arms towards the table. Keep your upper body and head straight. Do 10 push ups and repeat the whole thing 3 times with a short break.
4.) Lowering the head of the upper arm Stand with your back to the edge of a table and support your hands about shoulder width apart. The elbows are not fully extended.
Now slowly lower your upper body and bend your elbows about 90°. Then press yourself up again from there. Repeat the whole process 10 times and make 3 passes with short breaks in between.
The arms can also remain completely stretched. Only the shoulders are guided to the ears thanks to gravity and are pressed down again by an active push from the shoulder girdle.
- Exercises for the rotator cuff
- Shoulder Impingement – Exercises
- Physiotherapy after a rotator cuff rupture
Muscle building training
Targeted muscle building training can make a large contribution to the success of treatment in shoulder impingement syndrome. In most cases, the muscular guidance of the joint is impaired in shoulder impingement syndrome, since the muscles surrounding the shoulder, such as the rotator cuff, the deltoid muscle and the adjacent back muscles, have often receded due to the pain-related lack of movement. It makes sense to train the strength endurance area about 3 to 4 times a week, specifically training the muscles surrounding the shoulder and especially the rotator cuff.
A short warm-up of approx. 10 minutes and subsequent stretching exercises to improve mobility are a mandatory part of the training. The treating physiotherapist can draw up an individual training plan with the patient, which can include exercises at home, on fitness studio equipment or in medical training therapy. The muscle-building training can quickly bring visible results, especially at the beginning of the treatment, and help to alleviate pain.
- Theraband
- Physiotherapy on the device
- Mobilization exercises shoulder
