In Shoulder Impingement post,rolled shoulders and impingement was discussed. Here is a commonly prescribed exercises to counteract rolled shoulders and impingement.
- Begin by standing in a doorway or corner of a room. Raise your hands up and spread them wider than your shoulder with your palms facing away from you, as if you are about to push something in front of you.
- Place your hands against the doorframe or wall and step forward.
- Move forward until you feel a slight stretch across your chest.
- Push with about 10% of your strength for 10 seconds and then relax.
- Now step forward just a little so you get a little bigger stretch
- Repeat 4-5 times in a row and perform 2-3 times each day.
- You will be able to go farther each time you do this stretch, do not stretch to the point of pain.
- Stand upright with your head and shoulders pulled back
- Place the pain free hand on your shoulder. this is to make sure that your shoulder does not rise during the exercise.
- Gently over your arm straight behind your back keeping your palm facing forward.
- Return your arm to your side.
- Try and move the arm further back each time.
- Repeat 10 times.
- Pain should not persist long after performing this exercise.
- Your shoulder should not rise up into the air.