Shoulder Rehab

How to FIX Your Shoulder Impingement

Shoulder impingement is a condition where the tendons of the rotator cuff are pinched and restricts overall mobility and flexibility.

Strengthening the muscles that are responsible to restore balance to the shoulder should be your top priority when it comes to correcting shoulder impingement. In this article, we will go over the common causes of shoulder impingement along with shoulder impingement exercises.

What is Shoulder Impingement?

Shoulder impingement syndrome is the result of a vicious cycle of rubbing of the rotator cuff between your humerus and top outer edge of your shoulder. The rubbing leads to more swelling and further narrowing of the space, which result in pain and irritation.

Causes of Shoulder Impingement

While there are many different potential causes of shoulder impingement, it is important to identify the specific cause of your dysfunction.

Some possible causes of shoulder impingement are poor posture, repetitive strains, lack of movement and sedentary lifestyle and poor exercise selection for fitness programs.

Who is at risk of Shoulder Impingement?

Individuals with poor posture (especially rounded shoulders) would be more prone to developing shoulder impingement related symptoms.

Fitness enthusiasts who also have poor exercise selections (such as over training specific muscles such as the chest and biceps) may also be more prone to developing shoulder impingement. It is very common for powerlifters and weightlifters to develop shoulder impingement because of the constant wear and tear on the shoulders.

Common Signs and Symptoms of Shoulder Impingement

The most common symptom of shoulder impingement is a “pinching” like sensation when the arm is lifted overhead.

This may also be associated with localized pain, snapping and sometimes numbness down the arm. Some other common signs and symptoms of shoulder impingement are pain in front of the shoulder during exercises such as a bench press and/or shoulder press.

How to Correct Shoulder Impingement

When it comes to correcting and rehabilitating shoulder impingement, a combination of strengthening, stretching and mobilizing the area to help restore balance is the key.

Strengthening exercises that target the rotator cuff will help place the shoulder more into an optimal position. Stretches and other mobility exercises will also ensure that you have an adequate amount of range of motion and movement to allow the joint to work how it is designed.

Three of My Favorite Shoulder Impingement Exercises

Putting Everything Together

If you’re dealing with shoulder impingement, strengthening the muscles that are responsible to restore balance in the joint should be your first priority.

Following a well structured plan designed specifically for shoulder impingement can help gain your strength and mobility and most importantly, prevent injuries from reoccurring. Remember that movement is medicine and resting the area will not correct the injury. It is important to have an active approach to rehabilitating shoulder impingement for the best results!

If you’re looking to eliminate your shoulder impingement, please enroll into our Bulletproof your Shoulder Rehab Program!

This 12 week shoulder rehab program includes easy to follow exercises and stretches (accessible through our app) and completely takes the guesswork out of the way. Best of all, it only requires 10 – 15 minutes every other day!

Or if you’re located in the Toronto area, book an appointment with one of our practitioners to get started in developing a personalized rehab plan for your shoulder impingement!