printable shoulder impingement exercises pdf

Until stretch is felt. Exercises 1 Shoulder stretch Stand and raise your shoulders.

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Hold for five seconds.

. Lie face down arm down and thumb forward Raise arm and hand to shoulder height keeping elbows straight and squeezing shoulder blades together. At 45 degrees raise arm to. Rest your arms by your sides or on your abdominal muscles.

Range of Motion Exercises. Lying face down with head in front on. McFarland MD Jorge L.

Keep your arms relaxed. Position CLXloop on upper arm and second loop on hand. Shoulder blade exercises 1.

HIP IMPINGEMENT EXERCISES 4 WWWORTHOEXERCISESCOM YEGA KALAIRAJAH 2018 WWWORTHOSPECIALISTINFO StrengthControlFunction Repeat each exercise 10 times. Hold for 10 seconds. Secure elastic at waist level Hold elbow at 90 degrees arm at side Pull hand across body as shown.

Progress to holding dumbbells when able. Iontophoresis with shoulder in mild flexion and mild abduction. Do not let your back arch and remem-ber to breathe.

Begin this exercise without weight. With your elbows straight and down by your side slowly raise them up in front of your body. Square your shoulder blades back.

This shoulder conditioning program should be continued for 4 to 6 weeks unless otherwise specified by your doctor or physical therapist. Place arm at side with thumb turned downward 3. These exercises are recommended by us for you to perform on your own to regain your shoulder range of motion.

Hold uninvolved arm over shoulder with towel as shown Grasp towel with involved arm Lean forward Slowly pull upward with uninvolved arm until a gentle stretch is felt. Through pain free movements performed 2 -. Ice preferably ice massage before and after range of motion and strength exercises and following any activity which produces pain.

Wall-Climbing to the Front During this stretching exercise be careful not to arch your back. Performing the exercises two to three days a week will. Begin this exercise without weight.

Impingement may also be the result of repetitive shoulder motion such as throwing a ball or reaching overhead. Rojas MD Marcy Beard PA Introduction. Raise arm upward to just below shoulder height as shown 4.

Shoulder joint poSterior capSule Stretch Gently pull elbow of involved shoulder over chest with opposite hand as shown until a stretch is felt in shoulder. With the affected shoulder under you and the arm positioned as shown keeping your back perpendicular to the surface. You will feel the stretch that pulls along your left shoulder and neck.

SHOULDER Flexion 1. Hold for 15 seconds. Pull your shoulder blades downward and hold for five seconds.

The shoulder consists of 3 bones. Hold each repetition 5 to 10 seconds. Exercises can be done daily or on alternating days.

Secure TheraBandCLXand Door Anchor in door. Hold for 10 seconds. Stop when you feel a stretching sensation in the back of the affected shoulder.

Hold that position for at least 15 to 30 seconds. Repeat exercise times times per day. If one shoulder is lower square it by lifting that one UP and back.

SHOULDER RANGE OF MOTION EXERCISES Johns Hopkins Division of Shoulder Surgery Department of Orthopaedic Surgery Created 9262017 Edward G. Allow your arms to hang loose at your sides. Q Bendforward at the hips so that your arm hangs down freely.

Set 1 Shoulder blade exercises Sitting or standing tallupright. Chest until a stretch is. Tip your head to the right and try to touch your ear to your shoulder.

Let your arm move in a circle first clockwise then. Raise both hands over your head until you feel a gentle stretch. The humerus and the scapula are connected by the rotator cuff- a group of four muscles the supraspnatus infraspinatus subscapularis and teres minor that stabilizes the shoulder joint and keep the upper arm n ts socket the.

Repeat exercise times times per day. The shoulder blade scapula upper arm humerus and the collarbone c avic e. Chairtowel pillow light weights.

2 1 2 3 Arm stretch Lie on your back. SuggeSTIonS For Some eXercISeS STreTcHeS To STArT WITH. Sitting in chair place hands on chair arms and extend elbows Push hands down.

Hold for _____seconds 6. If one shoulder is lower square it by lifting that one UP and back. Relax and repeat 10 times.

The pain usually develops after performing activities that involve reaching behind the back or above the. Sitting or standing SHOULDER IMPINGEMENT PAGE 6 SHOULDER IMPINGEMENT Keep your arms relaxed. Do not let your back arch breathe.

_____repetitions _____times a day 7. Establish patient on the fundamental shoulder exercises Tubing ERIR Lateral raises to 90o dumbbell. Continue all stretching and ROM exercises L-Bar ERIR at 90o abduction Continue capsular stretch Maintainincrease posteriorinferior flexibility.

Rock from yourback foot to your front foot. Hold this position for 30 seconds then relax the arm for 30 seconds. Bridging Lie on your back with your knees bent and your feet flat on the floor.

With the unaffected arm push the other wrist down toward the surface. Make sure the arm is positioned 30 degrees forward as you raise it see diagram 5. Exercise 1 Ñ Shoulder External Rotation in Scapular Plane Exercise 2 Ñ Resisted Scapular Retraction.

We recommend that you repeat these exercises twice a day. Shoulder Impingement page 2 Gentle Exercises Theseexercises can help you to move better and lessen your shoulder pain. Shoulder Impingement Phase I.

Complete __ sets of __ repetitions __ times a day. Hold each repetition 5 to 10 seconds. Shoulder impingement is one of the most common causes of pain in the shoulder.

Face a wall standing so your fingers can just touch it. Squeeze your shoulder blades back and together and hold for five seconds. Stand holding _____lb weight in _____hand 2.

Repeat the exercise on the back shoulder. Square your shoulder blades back. Keeping your shoulder down dont shrug up toward your ear walk the fingers of your injured arm up the wall as high as pain permits.

Try to do each exercise twice per day. Lie on your back holding a stick in both hands keeping your hands shoulder-width apart. After your recovery these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders.

Hold it for 10 seconds repeat 10 times. What are the symptoms of shoulder impingement. Progress to holding dumbbells when able.

ReSiSted Shoulder internal rotation Sidelying. Stand with arms at side back Squeeze both shoulder blades. One useful strategy is to take the program of 8-10 recommended exercises and divide them in half doing one group on one day eg exercises targeting the rotator cuff and the second group on the following day eg exercises targeting the scapular muscles.

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