shoulder impingement exercises pdf nhs

Make sure the front of the shoulder does not move forwards. Rehabilitation exercises for shoulder impingement A B UÊ iÊÃ ÊV ÀV iÃÊÜ Ì Ê the affected arm.

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Shoulder Impingement Exercises Theraband Push Ups Position 1 Position 2 Hold a loop of theraband around both hands with thumbs pointing up to the ceiling Position 1.

. Shoulder Impingement Class Exercise Programme About. Dr hasan tahir mr clive sutton start the exercises gently the repetitions are a guide aim to perform the exercises morning lunch and evening if the exercises make the pain worse stop for 2-3 days start again very gently if they still make the pain worse seek advice as necessary. Then push the forearm into the wall as if to rotate the arm outwards.

Hold each repetition 5 to 10 seconds. Performing the exercises two to three days a week will. Hold for 10 seconds.

Let your affected arm hang straight down. Draw your shoulder blades backwards and hold for 15 seconds. Shoulder Impingement The normal shoulder The shoulder is a complex system made up of the humerus the upper arm bone the scapula the shoulder blade and the clavicle the collar bone.

Push for 10 seconds. Shoulder impingement happens when the tendon rubs or catches on the bone at the top of this space called the acromion. Keep your shoulder relaxed whilst doing this exercise.

When you lift your arm the rotator cuff tendon passes through a narrow space at the top of your shoulder known as the subacromial space. Squeeze your shoulder blade while raisingyour arm out to the side as far as comfortable. The elbow should not move.

Square your shoulder blades back. They should be done without pain and until the muscle feels like it has worked but ensuring good technique at all time. Repeat exercise times times per day.

Keep your shoulder blades back and together. The space below this is called the subacromial space. Place one arm across the front and pull it in tight with the other.

After your recovery these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Try to let the weight of your arm do some of the work. Startwith palm facing forward thumb out.

Squeeze your shoulder blades together these are situated at the back of shoulder. If one shoulder is lower square it by lifting that one UP and back. You do not need to complete all the exercises or all the number of repetitions when starting these exercises.

Hold it for 10 seconds repeat 10 times. Movement within your shoulder. The opposite shoulder by pushing it at the elbow with the other arm.

This can be caused by. Swing your arm forwards and backwards. On the top of the shoulder sits a bony protrusion called the acromion.

Shoulder blade exercises. Repeat1020 times 2 times per day. You should work to a level of discomfort that you can tolerate.

Keep your arms relaxed. The athlete should feel a gentle stretch in the back of the shoulder but not pain. Start in the same position as above but this time aim to roll.

Posterior back shoulder stretch. You have been provided with these exercises to help improve your Shoulder Strength. With correct shoulder posture pull outwards on the band.

Try to avoid overworking each exercise as this may lead to poor muscle patternstechnique. These exercises are intended as a guide and prior to starting you should have had some instruction from your physiotherapist at OCATS. Let your arm swing from side to side in front of your body.

Hold for 5 seconds and then slowly return your bottom back on to your seat. This leaflet contains exercises for service users attending the Shoulder Impingement Class. The athlete should feel a gentle stretch at the back of the shoulder.

The following exercises can be done to help improve shoulder instability. Reach both arms up to the ceiling forming a V and step one leg. Keeping your arm at shoulder height pull your arm across your chest until you feel a gentle stretch in the back of your shoulder.

Shoulder exercises 1Lean on a table with unaffected hand. Keeping the shoulder still for any length of time will only prolong the pain you feel. Download Shoulder Impingement Class F-SIC-13-468pdf.

UÊ-Ì ÊvV ÊÊÜ Ê. Again hold the position for 20 to 30 seconds and repeat 3 times. Over shoulder with Grasp towel with involved arm other arm with uninvolved arm until a gentle stretch is Stand with arms at side Squeeze both shoulder blades together Use body weight Relax and repeat Stand or sit raise shoulders upward toward ears Return to start position deeper Let arm swing freely from front to back and from side.

Squeeze your shoulder blades together. Standwith your arms at your side and thumbs facingoutward. Repeat 3 times Stand tall.

UÊ ÃÊiÝiÀV ÃiÊV Ê Ã Ê be done holding a light weight. Slowly lower your arms to return to the starting position. Repeat five times two to three times a day as tolerated.

Lying face down with head in front on a towel or turned towards shoulder. Rest This does not mean total rest but a period of time avoiding those activities that specifically aggravate your pain. Whipps cross university hospital nhs trust shoulder exercise sheet produced by.

Download this leaflet by clicking the button on the right hand side. UÊiiÌÊÓäÊÌ iÃÊL Ì Ê clockwise and anti clockwise. This will help settle the pain you are experiencing.

UÊiÀv À ÊiÝiÀV ÃiÊÎÊ times a day. This is filled by the subacromial. STOP if you experience pain in the front of your shoulder.

Keep your hands wider than your elbows. Early stage exercises for shoulder injuries wwwuhcwnhsuk - 3 - Stick assisted abduction Abduction is a term that means to lift the limb away from the body and out to the side. To start with do 1 set of 15 repetitions and as you become fitter and stronger do 3 sets of 15 repetitions.

The tendon becoming swollen thickened or torn this can be. Do not let your back arch breathe. Repeat 10 times 2Now lean with your feet apart sideways.

Shoulder Impingement Syndrome Patient Information and Exercises MSK Shoulder Impingement Syndrome Jan 2015 review Dec 2018 Page 2 of 3 Treatment of Shoulder Impingement Syndrome SIS involves. Each exercise should be done 3 times a day. This shoulder conditioning program should be continued for 4 to 6 weeks unless otherwise specified by your doctor or physical therapist.

These Exercises are intended to assist with Strengthening for your Shoulder through the rehabilitation process. Slowly return to start position. Use a broom handle or walking stick to help lift your arm up to the side of your body.

Progress to holding a small weight. Maintain the shoulder blade starting position as far as you can. Keep your shoulder blades back and gently squeeze together the muscles in this area then slowly raise both arms upwards.

CCICP Physiotherapy Department Self Help Leaflet for Shoulder Impingement 3 Stand tall ensuring good posture of upper back and neck maintain relaxed breathing.

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