Hey everybody, it's Doctor Jo. Today I'm gonna show you some exercises for Shoulder Impingement.
So let's get started.
So a shoulder impingement is basically when the shoulder area gets really
inflamed and irritated, and it starts wearing away at the rotator cuff. So it's something
very important to fix as soon as you can. Otherwise you end up having rotator cuff issues
later on. So let's start off with a resistive band. And what you want to do is either wrap
it around a table leg or put it into a doorway, or have somebody off screen hold it for you.
So to start off with, we're gonna do a shoulder internal rotation exercise. And what you want
to do is keep your elbow really close to your side. And if you feel like it's gonna come
out a little bit, roll up a towel, and hold it against your body. So if the towel drops,
you know that your elbow has come away. So keep your arm kind of in that 90 degree angle
at the elbow. With your thumb up with your hand, just bring it towards you this way.
So nice and slow. Control the band, don't go fast, and don't let the band pull you back.
Make sure you're controlling everything. So just start off with about 10 to 15 and kind
of work your way up to maybe 20 - 25. If those become easy, then you probably want to move
up resistance of the bands. The next one is gonna be the shoulder external rotation. So
I'm gonna switch sides. You usually turn around and do it the other way. Still rolling up
the towel and putting it underneath your elbow. Cause this one, the external, is when people
tend to want to bring their elbow out away from them. So still keeping your thumb up,
still keeping that 90 degree angle, and now you're gonna pull out this way and then slowly
come back in. Try and keep your wrist in a neutral position. Sometimes people want to
do this, but you don't want to end up injuring your wrist as well. And then coming out and
slowly coming back in. So again, starting off with 10-15, working your way up with reps
and then adding resistance if you need to. Alright, so the next exercises are gonna be
lying down. So now you're lying down on your side. The side you want to exercise is gonna
be up on top for the external rotation. You can start off with your arm down by your stomach,
keeping your elbow at about that 90 degree angle. And then just come up to where your
arm is about parallel to the ground. So we call it that neutral position right there.
And then slowly come back down. If this is easy, you can use a soup or vegetable can
to add weight, or just a weight if you have one. So still keeping that elbow by your side,
and then coming up about parallel. Make sure you're controlling the motion and don't go
fast. Nice and controlled. You can start off with 10-15 and then work your way up to 20-25.
And if that becomes easy, then you can add more weight. So then normally you would flip
sides, but I'm just gonna use my other arm. Put your elbow just slightly in front of you.
Sometimes people want to put it underneath them, but if you already have shoulder problems,
you don't want to put all the pressure on your shoulder there. So just put it slightly
in front of you, but still very close to your side. And then keeping that elbow at about
that 90 degree angle, and then come up this way. And slowly back down. So again, if this
becomes easy, you get to 20-25 and it's no problem, then you can add some weight and
then still coming up nice and controlled, and then slowly coming back down. Alright,
there you have it. Those were your exercises for a Shoulder Impingement. If you have any
questions, leave them in the comments section. If you'd like to check out some other videos,
go to AskDoctorJo.com Don't forget to Like us. And remember, be safe, have fun, and I
hope you feel better soon.