Shoulder Impingement Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Assisted shoulder elevation
- In sitting or standing, clasp your hands together with your arms straight.
- Keeping your hands clasped, use your non injured arm to help lift your injured arm above you.
- Stop when you get to the end of the movement.
- Lower your arms down in a controlled manner.
- If you struggle introduce a stick to help you with the assisted movement.
2. Isometric shoulder abduction
- Sit or stand with your injured shoulder facing a wall.
- Rest your arm bent down by your side with the back of your hand against the wall.
- Keeping your elbow bent, apply moderate pressure against the wall using the back of your hand.
- Hold for 5 seconds and relax.
3. Assisted shoulder external rotation
- In sitting or standing, hold a pole or a stick shoulder width apart with both hands facing upwards.
- Bend both of your elbows to 90 degrees (about halfway).
- Keep your elbow on the injured side tucked into your body.
- Without moving your elbow away from your body, use the non injured side to rotate your injured shoulder outward.
- Stop when you get to the end of the movement or if your pain reaches 4/10.
- Return to starting position in a controlled manner.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This is the next progression. More focus is given to progressive loading of the rotator cuff through range and general upper limb strengthening. Gradually increasing muscle strength as well as activities with the involved arm while maintaining a reduced level of pain. This should not exceed any more than 4/10 on your perceived pain scale.
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This programme is a further progression with challenging progressive loading of the rotator cuff muscles, as well as the scapula and postural muscles. Goals at this stage are to return muscle strength and endurance to preinjury levels with a continued gradual increase in functional activity. This should not exceed any more than 4/10 on your perceived pain scale.
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