printable shoulder impingement exercises pdf

Shoulder Impingement page 2 Gentle Exercises Theseexercises can help you to move better and lessen your shoulder pain. Your elbow should be bent and resting down toward your chest.

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Repeat at least 2 to 4 times trying to reach higher each time.

. We recommend that you repeat these exercises twice a day. Stand holding _____lb weight in _____hand 2. Hold for _____seconds 6.

With the affected shoulder under you and the arm positioned as shown keeping your back perpendicular to the surface. After an injury or surgery an exercise conditioning program. This shoulder conditioning program should be continued for 4 to 6 weeks unless otherwise specified by your doctor or physical therapist.

Squeeze your shoulder blades back and together and hold for five seconds. Take the hand on the affected side and place in on the opposite shoulder the shoulder with no pain. Q Bendforward at the hips so that your arm hangs down freely.

ReSiSted Shoulder internal rotation Sidelying. 2 1 2 3 Arm stretch Lie on your back. Exercises can be done daily or on alternating days.

Rock from yourback foot to your front foot. Gently swing arm in circles clockwise and counterclockwise. With your elbows straight and down by your side slowly raise them up in front of your body.

Hold for 15 seconds. Shoulder exercises spanish pdf provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. Exercises can be done daily or on alternating days.

Tip your head to the right and try to touch your ear to your shoulder. Repeat 30 times in each direction. Rojas MD Marcy Beard PA Introduction.

The shoulder that can contribute to developing an impingement. Hold this position for 30 seconds then relax the arm for 30 seconds. Stop when you feel a stretching sensation in the back of the affected shoulder.

Let your arm move in a circle first clockwise then. Hold for five seconds. SuggeSTIonS For Some eXercISeS STreTcHeS To STArT WITH.

Hold that position for a count of at least 15 to 20. Progress to holding dumbbells when able. Walk your fingers back down to the starting position.

Exercises 1 Shoulder stretch Stand and raise your shoulders. Hold the affected elbow with the opposite hand in front of the body and slowly pul the elbow across the body until you feel a comfortable stretch. Some of these may include.

Hold for 10 seconds. Begin this exercise without weight. Relax and repeat 10 times.

Repeat the exercise on the back shoulder. 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. After your recovery these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders.

Wall-Climbing to the Front During this stretching exercise be careful not to arch your back. Place arm at side with thumb turned downward 3. 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.

Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Progress to holding dumbbells when able. Begin this exercise without weight.

To ensure that this program is safe and effective for you it should be performed under your doctors supervision. The rotator cuff is a series of four muscles that surround the ball of the shoulder humeral head. Raise arm upward to just below shoulder height as shown 4.

Continue all stretching and ROM exercises L-Bar ERIR at 90o abduction Continue capsular stretch Maintainincrease posteriorinferior flexibility. Face a wall standing so your fingers can just touch it. You will feel the stretch that pulls along your left shoulder and neck.

Impingement syndrome is characterized by pain in the shoulder due to inflammation of the tendons of the rotator cuff or the bursa subacromial bursa that sits between the rotator cuff and the roof of the shoulder acromion. Primary impingement is impingement caused by. During this stretching exercise be careful not to arch your back.

Wall climbing to the front Note. Allow your arms to hang loose at your sides. Shoulder CrossArm Stretch Instructions.

Then in a pendulum motion forwardbackward and side-to-side. Grasp elbow of involved arm with opposite hand and gently pull involved arm across front of chest just below chin. Keep the motion of the head horizontal and.

Make sure the arm is positioned 30 degrees forward as you raise it see diagram 5. 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. Make note of any new activities or exercise program that may contribute to injury.

Shoulder Impingement Phase I. 2 1 2 3 Arm stretch Lie on your back. Establish patient on the fundamental shoulder exercises Tubing ERIR Lateral raises to 90o dumbbell.

Add one new exercise every 5 or 6. Begin this exercise without weight. Hold that position for at least 15 to 30 seconds.

Complete __ sets of __ repetitions __ times a day. SHOULDER RANGE OF MOTION EXERCISES Johns Hopkins Division of Shoulder Surgery Department of Orthopaedic Surgery Created 9262017 Edward G. Pull your shoulder blades downward and hold for five seconds.

Chest until a stretch is. Cervical Chin Tuck Instructions. Stand with arms at side back Squeeze both shoulder blades.

Weak or tight muscles tightness in the capsule around the shoulder or loose or tight ligaments that help support the shoulder. These exercises are recommended by us for you to perform on your own to regain your shoulder range of motion. Chairtowel pillow light weights.

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. Performing the exercises two to three days a week will. Until stretch is felt.

Progress to holding dumbbells when able. There are several other issues that can cause shoulder impingement and can progress to rotator cuff tendinitis tendinosis or tear. With the unaffected arm push the other wrist down toward the surface.

Shoulder up toward your ear as you move your arm up. _____repetitions _____times a day 7. Treatment UÊMedication - pain.

Apply pressure to the chin with your fingers as the head is pulled back holding it for 35 seconds. The exercises overleaf may stop the tendons and bursa being pinched and the pain may resolve. Rotator Cuff and Shoulder Rehabilitation Exercises.

If this causes pain it suggests that a shoulder impingement is likely behind your troubles. Now try to lift the elbow up toward your face. McFarland MD Jorge L.

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