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Exercises for shoulder impingement STRETCHING AND STRENGTHENING EXERCISES


THORACIC SPINE ROTATIONS Sitting down with your back straight, wrap your arms around your body at shoulder height. Slowly turn your body around as far as you can in one direction with your head following your elbow joint. Slowly return to the starting position and repeat on the other side.


SETS REPS 3


10


‘ANGRY CAT’ THORACIC STRETCH In four point kneeling, with your back relatively flat and level with the floor, tuck your chin into your chest and push your mid back upwards towards the ceiling. Hold for 5 seconds before lowering past your starting position while being pain-free and hold for 5 seconds.


SETS REPS 3


10


POSTERIOR DELTOID STRETCH In a standing position, wrap one arm across your chest and over your opposite shoulder. Hook your other arm above the elbow and use it to pull your arm around to feel a stretch in the back of your shoulder. Hold the stretch for 10 seconds and repeat on both arms.


SETS REPS 3


10


CHEST STRETCH IN A DOORWAY Standing sideways on to a doorframe with your arm bent to 90o


and your


palm placed against the door frame. Turn your body away from the frame so you feel a stretch in your chest. Hold for 10 seconds and repeat the exercise on both arms.


SETS REPS 3


10


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


EXTERNAL SHOULDER ROTATOR MUSCLES Standing side on to a resistance band which is securely fastened to a closed door or heavy piece of furniture. Hold the other end of the band tightly in your hand. Move away from the attachment until you have sufficient resistance. Rotate your elbow at 90o


away from your body.


SETS REPS 3


15


INTERNAL SHOULDER ROTATOR MUSCLES Keeping the resistance band attached to the structure from the above exercise. Turn around 180o


so you face


the opposite direction and using the same arm, slowly pull the band in the opposite direction across your chest so you feel the muscles in the front of your shoulder working.


SETS REPS 3


15


SCAPULAR RETRACTION Resting your other arm on a piece of furniture, bend over to 90o


and let your


arm hang straight down below you. Using only the muscles in your back (keeping your elbow straight) pull back your arm at the shoulder blade. The movement should be in your back only. Hold for 5 seconds.


SETS REPS 3


15


SCAPULAR SETTING IN STANDING AGAINST A WALL Stand a few inches from a wall with your elbows at 90o


and your palms


against the wall. Draw your shoulder blades back and down without moving your arms or shoulders. Hold for 5 seconds before returning to the starting position.


SETS REPS 3


15 Produced by


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