shoulder impingement exercises pdf kaiser

To the shoulder arthritis or surgery can cause you to not move your shoulder. Impingement syndrome is characterized by pain in the shoulder due to inflammation of the tendons of the rotator cuff or the bursa subacromial bursa that sits between the rotator cuff and the roof of the shoulder acromion.

Best Stretches Exercises For Shoulder Bursitis Vive Health

Reach both hands down toward the floor and squeeze your shoulder blades together.

. Shoulder and chest stretch Shoulder and chest stretch 1. Press down on ball. Press your hands up to the ceiling allowing your shoulder blades to slide forward Repeat 10 15 times.

Allow the shoulder blade to lift off the floor or bed. Make sure the back of your neck is taller than the front by gently nodding your chin down as if you are saying yes Shoulder Blade Squeeze Sit or stand with good posture. Slowly move your arm back to where you started.

Lie on unaffected side with upper hand placed on ball directly in front of shoulder. With your sore arm reach behind your back and grasp the towel. Shoulder Impingement Overuse Tendonitis.

Hold for five seconds. 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. This shoulder conditioning program should be continued for 4 to 6 weeks unless otherwise specified by your doctor or physical therapist.

Physical therapy may also be useful with modalities. Put a towel over your other shoulder. 2 1 2 3 Arm stretch Lie on your back.

Squeeze your shoulder blades back and together and hold for five seconds. Pull your arm up gently to stretch your shoulder. While sitting relax your upper body so you slump slightly in your chair.

That means you contract your muscles without actually moving. Rest the hand on the ball. The cause of a frozen shoulder is often unknown.

Before you start these exercises talk with your doctor or physical therapist. You can squeeze a rolled towel between your elbow and your. Repeat 2 to 4 times.

Push ball forward allowing shoulder blade to come slightly forward without rolling side of body. Home Exercise Program for Shoulder Impingement P e rform t he e xe rc i s e s i n t he orde r l i s t e d. The exercises may be painful but should slowly go back to the normal level after you stop o Following the exercises apply ice to the shoulder for 15-20 minutes do not place directly on skin place towel in between ice and skin - Activity Modification o Decrease activities positions.

Performing the exercises two to three days a week will. Set shoulder blade refer to exercise 1. Raise your arms to a comfortable position.

Your upper arm should rest comfortably against your side. It is important to do the exercises the right way ev. Hold 15 to 30 seconds.

Ball on Table - Press down. Appl y a ba g of c rus he d i c e or froz e n pe a s t o t he s houl de r for 20 m i nut e s a ft e r pe rform i ng t he e xe rc i s e s t o pre ve nt i nfl a m m a t i on. As you breathe in straighten your back and open your arms out to the sides.

Do this until you feel a stretch on the front and outside of your sore shoulder. Up to 24 cash back Shoulder impingement exercises pdf kaiser permanente medical clinic hours slide 4 of 16 Overhead stretch Standing about an arms length away grasp onto a solid surface. Stand or sit with your shoulder relaxed and your elbow bent 90 degrees.

Set your shoulder blade back. Pull your shoulder blades downward and hold for five seconds. Continue all stretching and ROM exercises L-Bar ERIR at 90o abduction Continue capsular stretch Maintainincrease posteriorinferior flexibility.

You may also hold one end of the band in each hand 2. The rotator cuff is a series of four muscles that surround the ball of the shoulder humeral head. Put your hand in your back pocket.

Place a ball on a table at hip height. Hold for 2 seconds. - Wall slides - Pectoral stretch - Sleeper stretch - Quadruped rock back - Cross body stretch Shoulder pain.

Begin by tying a piece of elastic exercise material such as surgical tubing or Thera-band to a doorknob. Exercises are then begun when pain has decreased to strengthen the shoulder muscles and a limited number of cortisone injections in the shoulder can also be done. Orthopaedic Surgeons web site or the Kaiser web site specifically.

Shoulder blade press ups. Let it rest there to stretch your shoulder. Slowly return to start position.

It is more common in people with diabetes thyroid disease and in women over 40 years old. Gently draw your shoulder blades back and down. After your recovery these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders.

Gently pull your shoulder blades back and downward. Numerous exercises exist for treatment of shoulder impingement below are the most effective according to current research. Relax and repeat 10 times.

We recommend that you repeat these exercises twice a day. How do you exercise for rotator cuff disorders. Establish patient on the fundamental shoulder exercises Tubing ERIR Lateral raises to 90o dumbbell.

If you avoid movement for too long the tissues surrounding the shoulder joint. With your other hand hold your injured arm palm outward behind your back by the wrist. Sometimes an injury.

Slide 3 of 8 Shoulder internal rotation with towel Hold a towel above and behind your head with the arm that is not sore. Assist using your non painful arm Hold for 10-20 seconds Repeat 2-3 times. Return ball to start position by bringing your shoulder blade back.

Hold for 5 seconds. Hold for 15 to 30 seconds as your breathe normally. Hold for 2 seconds.

With the arm above your head pull the towel upward. Exercises 1 Shoulder stretch Stand and raise your shoulders. Exercise o Perform the exercises listed below.

Shoulder Bursitis Exercises Stretches Ask Doctor Jo Youtube