Exercises and Treatment for Shoulder Impingement Pain Relief

Have you been training and lifting through shoulder impingement pain without a real solution to end the pain? If you are silently suffering with shoulder pain or shoulder impingement pain at the gym, then this is for you. I know because I am a witness to this every other day when I hit the gym and because I’ve struggled with impingement pain for years.

Then I stumbled upon an eye-opening discovery that has changed my older more complicated system of treating impingement into  a simple 3-step stretching solution. This helped release my own shoulder impingement completely after (3) 20-minute stretching sessions that I was able to do on my own.

Shoulder Impingement Breakthrough

I tested this approach with 97 impingement cases at the Allcare Physical Therapy Brooklyn clinic. I knew I was on to something when 3 Top Orthopedic Surgeons from N.Y.U. and Beth Israel Hospital called me dying to find out what the secret to saving their most chronic shoulder impingement patients from arthroscopic surgery was.

This is the Sport Physio 3-step approach to shoulder pain, and it is an ACTIVE approach. You will have to do a few minutes of concentrated stretching on your own to heal yourself. This is for a full pain-free recovery, not just temporary relief. I feel that most of the treatments for pain in Midwood, Brooklyn (my neighborhood) focus on passive methods that generally fail. So I decided that sharing Allcare’s unique ACTIVE approach is so much more effective.

shoulder therapy
neck pain treatment

Sandra’s Story “I Don’t Want Should Surgery, Can You Help Me?”

Sandra is a friend of my wife’s who is 37 years old. Once she was over for coffee and I briefly introduced myself as I was preparing my gym bag on the way out. We got to chit chatting. When I told her I was a Physical Therapist, she started sharing how her left shoulder was in so much pain after a workout and that her arm would get stuck in the middle of an overhead range of movement.  This would limit her ability to lift weight overhead. So she had to quit the gym.

She was diagnosed with a chronic “shoulder impingement” by her Orthopedist 3 years ago. And it all started from overdoing it at Cross Fit.  I remember her saying to me, “Sometimes my  shoulder throbs for hours after a shoulder workout especially if I do push- ups or light chest presses. The X-rays and MRIs all said it was due to a biceps tendonitis and the cortisone injections only gave me temporary relief.”

The Doctors’ said that she needed exploratory surgery and did not guarantee that it would help! It seems that she lost all hope and was depressed. “I don’t want shoulder surgery; can you help me?”

I was literally opening the front door to leave for my workout when she posed that question. My reply was impulsive, but I stood behind it. I yelled, “YES of course I can help you”.

I told her that her issue doesn’t need to be fixed with surgery. A big sigh of relief came over her, just like a pressure cooker that just unlocked the relief valve.  “Will I be back to “Normal?” She asked with an anticipatory reply, “Because that’s NOT what the Orthopedist told me. He said a bone is impinging the tendon and So that bone needs to be shaved down with Surgery!”

I found her a solution that would not only give her relief but also gave her FULL RECOVERY in 2 weeks!

Shoulder Impingement Myth

Shoulder Impingement Is Caused By The Arm Bone Pinching the Tendons Of The Shoulder Muscles.

First of all, your shoulder is really built for more movement or mobility and relies heavily on the shoulder muscles to get the job done. The rotator cuff muscles of the shoulder are (the transmission of the shoulder)

And their job is “pulling and turning the shoulder and arm bone down” to prevent the bones from smacking into the tendon when you lift the arm overhead above the horizontal. The impingement is a compensation due to a weak muscle action felt in the shoulder. Especially as people train their upper body at the gym, or they do overhead exercises like skull crushers, military overhead presses or even the chest press.

Shoulder Impingement Truth

We aim to share the truth when it comes to shoulder impingement information. Here are 3 main reasons shoulder impingement happens.

Reason # 1:  Repetitive Strain and Overuse (Rotator Cuff Strains):

With time and repeated use the Rotator Cuff muscles (the transmission) of the shoulder begin to get overused, fatigued, and stop working so hard, kind of like a transmission of a car slipping out of gear.

Reason # 2 : Tendinitis:

Think of tendons as rubber bands and rubber bands loose elasticity when stretched over and over. Especially when they are overloaded with throwing or overhead lifting activities.  Rotator Cuff tendons rely on lubrication from a blood supply. As we age, that blood supply becomes less efficient, so that maybe a partial cause the impingement as well.

Reason# 3:  Poor Muscle Balance:

The muscles of the middle back (thoracic spine)  and shoulder blade (scapula) are the main stabilizers that hold the shoulder bones in good alignment and prevent the rotator cuff muscles from being overworked or strained when we lift weights overhead at the gym.

You may want to read about shoulder pain conditions needing physical therapy.

90% of people with impingement of should pain can heal without injections, medications or surgery.

Top 3 Physio Exercises to Cure Shoulder Impingement

Exercise #1: Shoulder End range Extension

  • Reach behind you with your painful arm.
  • Then grab a surface like a tall sturdy chair or object with a straight locked out elbow.
  • Then face your body completely forward.
  • Now that your arm is super straight.
  • Start the exercise by lowering your hips from a standing position and then stands back up like a squat You will begin to feel the stretch in the front of your painful shoulder.
  • Now try to repeat this motion, going up and down making sure to get to the end of the range of movement “going as deep as you can into the kneeling posture”

Repeat 10x

What you will feel: You should feel a mild pull in the front of the shoulder. It will be relieved after each repetition.

*** Note: Do not do this if you have ever had a dislocated shoulder or arm.

Exercise # 2: Thoracic Mobilization

  • Begin this exercise by kneeling on your knee caps and rest your elbows on a chair or sturdy bench.
  • Now place your hands together as if you are about to pray push your chest straight down to the floor.
  • You will feel a pulling stretch under your arm pits and middle back area which is normal.
  • Now try to repeat this motion going up and down making sure to get to the end of the range of movement “going as deep as you can maintaining  this kneeling posture”

Repeat 10x

What you will feel: You should feel stretch to the middle back and arm pits of the shoulders. The stretch you feel should  be relieved after each repetition.

*** Note: Do not do this if you have ever had a dislocated shoulder or arm.

*** Stop the exercise if after 10 reps this makes your impingement worse.

Exercise #3: Sleeper Stretch

  • Begin this exercise by laying on your painful shoulder…
  • Keep your elbow bent…
  • Now press your forearm down into your painful forearm…
  • You will feel a stretch in the back of your painful shoulder right above your shoulder blade.

 

Repeat 10x

What you will feel: You should feel a stretch to the back of the shoulder in the above the shoulder blade and deep in the painful shoulder. The stretch you feel should be relieved after each repetition.

 

*** Note: Do not do this if you have ever had a dislocated shoulder or arm.

*** Stop the exercise if after 10 reps this makes your impingement worse.

sleeper stretch

If you have any questions about Brooklyn Shoulder Impingement Treatments, Contact me at info@ALLCAREpt.com or in any of the booking options below, and we can get you in immediately for a FRE, no strings attached consultation (shoulder screening) to see if our unique approach will work for you! You must email your request in order to receive your FREE consultation.

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