Shoulder Impingement Treatment with Posture Strengthening Exercises | Pain Science Physical Therapy
Автор: Pain Science Physical Therapy
Загружено: 2019-08-25
Просмотров: 20796
Описание:
Pain Science Physical Therapy lead physical therapist Dr. Orit Hickman demonstrates exercises for relieving shoulder impingement through posture-correcting stretches.
The first exercise is the “Scapular Retraction”, or “Double-Blade Squeeze”, where you sit as upright as you can and squeeze your shoulder blades together, back and maybe down, then relaxing, repeated in 10-20 repetitions, 2-3 times a day. This is different from an “upright row”, which causes the long-head of the front of the shoulder to slide forward and stretch your tendons, which can cause further irritation.
The second exercise is the “Shoulder External Rotation”, where you hold a band in both hands and rotate one arm out as far as you can while still holding the band, ten for one arm, ten for the other. By bringing your shoulder blades gently down and back, this workout helps relieve rotator cuff muscles around your shoulders, which can get stretched out when you’re in a slouched posture for too long.
These exercises should not cause any pain or irritation. If they start to, stop exercising immediately and see a physical therapist. You can find one who will give you personalized help to fit your particular needs at our website, https://www.painsciencept.com/
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