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
Sitting or standing up straight, pinch shoulder blades together as if pinching a peanut between them. Hold 5 seconds and repeat 10 times
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
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
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
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
Note: All progressions are approximations and should be used as a guideline only. Progression will be based on individual patient presentation, which is assessed throughout the treatment process.
If you would like help relieving your shoulder pain, our team of highly-trained therapists can alleviate the pain with personalized 1:1 physical therapy sessions. Contact us at (415) 563-3110 for an appointment.