A helpful guide based on the latest research
Understanding Subacromial Impingement Syndrome (SIS)
SIS occurs when the tendons of the rotator cuff are compressed against the bones of the shoulder, leading to pain and restricted movement. Proper exercises targeting strength, mobility, and stabilization are critical in managing and improving symptoms.
Top Exercises to Relieve SIS Symptoms
1. Scapular Stabilization Exercises
Purpose: Promote better control of the shoulder blade (scapula) during movement.
Examples:
Scapular Retractions: Pinch your shoulder blades together.
Wall Push-Ups: Perform push-ups on a wall, focusing on controlled scapular movement.
Why It Works: Stabilizing the scapula helps normalize shoulder mechanics and reduce pain (BioMed Central)(BMJ Open Science).
2. Rotator Cuff Strengthening
Purpose: Strengthen the rotator cuff to stabilize the shoulder joint and prevent impingement.
Key Exercises:
External Rotation (Resistance Band): Rotate your arm outward with resistance.
Internal Rotation (Resistance Band): Rotate your arm inward with resistance.
Why It Works: Strengthening these muscles helps control shoulder movement, reducing the risk of impingement (BioMed Central)(BioMed Central).
3. Scaption
Purpose: Strengthen the shoulder in a functional, safe movement pattern.
How to Perform: Raise your arms at a 30-degree angle to your body, holding light weights, and lift to shoulder height.
Why It Works: This exercise works the deltoid and rotator cuff while minimizing the risk of compressing the tendons (BMJ Open Science).
4. Pendulum Exercises
Purpose: Improve mobility with minimal stress on the shoulder.
How to Perform: Let your arm hang and gently swing it in small circles.
Why It Works: Helps maintain mobility while reducing inflammation and pain (BioMed Central)(BioMed Central).
5. Serratus Anterior Strengthening (Push-Up Plus)
Purpose: Strengthen the serratus anterior to improve scapular stability.
How to Perform: Perform a push-up, and at the top, push further to engage the scapula.
Why It Works: A stronger serratus anterior stabilizes the scapula, leading to better shoulder mechanics (BMJ Open Science).
6. Thoracic Spine Mobility
Purpose: Improve upper back mobility to support proper shoulder movement.
How to Perform: Use exercises like foam rolling and thoracic extensions.
Why It Works: Better mobility in the upper spine enhances shoulder movement and reduces strain on the shoulder joint (BioMed Central)(BMJ Open Science).
Additional Insights
Myofascial Release (MFR): Combining MFR with exercises can enhance pain relief and improve shoulder movement (BioMed Central).
Progressive Loading: Gradually increasing resistance helps build strength and prevent reinjury (BioMed Central).
Summary
By incorporating these exercises into your routine, you can reduce shoulder pain, improve mobility, and prevent further impingement. Be sure to work with a healthcare provider to tailor these exercises to your specific needs.
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