Managing Shoulder Impingement with Targeted Exercises > 자유게시판

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Shoulder impingement is a common condition that causes pain and limited movement when the tendons or bursa in the shoulder become compressed during arm movement

It often occurs in people who perform repetitive overhead motions, such as swimmers, painters, or office workers who spend long hours at a desk

Medical consultation matters, but consistent, guided exercise is the cornerstone of long-term recovery and symptom management

The goal of these exercises is to improve shoulder blade control, strengthen the rotator cuff muscles, and restore proper movement patterns

Begin your routine with low-intensity movements designed to ease tension and increase joint fluidity

A highly recommended motion is the pendulum exercise

Tilt your torso forward while keeping your spine neutral, letting the arm hang limp beneath you

Gently swing your arm in small circles, first clockwise then counterclockwise, for about 30 seconds each direction

This helps reduce inflammation and encourages fluid movement without strain

Next, focus on scapular stabilization

The wall slide is a simple but powerful exercise

Place your back and head against the wall, arms forming a "goalpost" with elbows at shoulder height and Physiotherapie und Massagen Basel bent at right angles

Glide your arms upward steadily, ensuring your elbows and wrists remain pressed against the wall

Ease your arms back to the starting position with deliberate, slow motion

Perform three cycles, each consisting of ten controlled slides

It activates the serratus anterior and lower trapezius to stabilize the scapula

Strengthening the rotator cuff is also essential

Employ a thin elastic band to perform external rotation drills

Position your forearm parallel to the floor, elbow tucked snugly against your ribcage

Hold the band with your hand and rotate your forearm outward, keeping your elbow tucked in

Gradually reverse the motion to reset your starting posture

Complete two rounds of fifteen controlled rotations

Never increase resistance beyond what feels comfortable to prevent worsening symptoms

Remember to release tight chest and anterior shoulder muscles that pull the shoulder forward

The doorway stretch is one of the most effective stretches for this issue

Rest your forearms on the doorframe, elbows slightly below shoulder height

Lean your torso gently into the doorway until you feel tension release across your chest and front shoulder

Hold for 30 seconds and repeat three times

Consistency matters more than intensity

Perform these exercises daily or every other day, and listen to your body

Discontinue any motion that triggers acute or shooting pain

Progress may be slow, but consistency leads to lasting results

Pairing these routines with ergonomic habits and limiting overhead strain accelerates recovery and prevents relapse

If your condition is intense or doesn’t improve, speak with a physical therapist or medical specialist first