Shoulder Impingement
Week 1
This week we will start with two light stretches to help maintain motion at the shoulder joint. We will then move into two strengthening exercises that will target the rotator cuff muscles while avoiding excessive, painful ranges of motion.
Scraping
Scraping Trapezius

Key Points

  • scrape from the base of skull to tip of shoulder
  • scrape for 30 seconds
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Scraping Latissimus Dorsi

Key Points

  • arm behind head
  • scrape for 30 seconds
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Scraping Pectorals

Key Points

  • scrape the front of chest
  • arm behind back
  • scrape for 30 seconds
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Stretching
Pectoralis Stretch

Key Points

  • start low then raise arm overhead as tolerable
  • step forward
  • hold stretch for 30 seconds on each side
  • perform at least once a day
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Towel Internal Rotations

Key Points

  • use top arm to passively rotate bottom arm
  • hold at the top for 30 seconds or 3 bouts of 10 seconds
  • repeat at least once per day
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Strength
Bent Over Row

Key Points

  • squeeze shoulder blades together at the top
  • slow eccentric phase
  • 2-4 sets of 6-12 reps
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Shoulder External Rotations

Key Points

  • keep elbows in
  • pull hands apart
  • 2-4 sets of 6-12 reps
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