Shoulder impingement rehab protocol

Always practice good posture throughout the day.

“Neutral position” of the back, shoulders, and spine should be maintained during standing, sitting, and lifting activities.

3 - 5 times a day, perform the following series of exercises

Blade squeezes

Sitting or standing-up straight, pinch shoulder blades together as if pinching a peanut between them. Hold 5 seconds and repeat 10 times

Rotations

Sitting or standing-up straight, arms down at sides, rotate arms outward while trying to extend downward at the same time. Hold 5 seconds and repeat 10 times

Pec stretching

Standing in a doorway with hand holding onto doorframe just below shoulder height, turn body away from your arm until a stretch is felt in the chest. Hold 15 seconds and repeat 5 times

Once a day, perform these exercises

Distraction

Holding onto a table with fingertips and arm relaxed, stand up and away from arm to distract arm from shoulder. Go until tension and hold for 3 seconds and repeat 5 times

Theraband rows

Holding the band with both hands and with it wrapped around a doorknob, pinch shoulder blades and pull back towards you as if rowing a boat. Perform 15 - 20 reps

Theraband external rotation

Stand with a towel rolled under arm, your elbow bent 90º, and the Theraband across the front of you and attached to a door. Rotate arm outwards away from band making sure to keep shoulders back and do not hike shoulder. Perform 15-20 reps