Shoulder Pain. BEST Exercises, Rehab & Stretches for Shoulder Impingement!!

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#shoulderimpingement #subacrominalpainsyndrome #shoulderpain #shoulder #shoulderrehab #rotatorcuff
Shoulder impingement is the most common shoulder condition. And unfortunately individuals suffering from this are often told they are "wearing out their shoulder" when they move and experience pain. In this video we break down the research and why this isn't happening. Then go over the most efficacious treatments to get people out of pain!
Time Line:
0:00 Start
0:05 Common Presentation
0:13 Diagnosis/Imaging
1:10 Prognosis
1:45 Exercises
4:24 Myths Debunked
5:42 Surgery
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References:
www.thelancet.com/journals/la...
pubmed.ncbi.nlm.nih.gov/29490...
www.mskscienceandpractice.com...
pubmed.ncbi.nlm.nih.gov/12195...
pubmed.ncbi.nlm.nih.gov/24847...
pubmed.ncbi.nlm.nih.gov/27083...
Connect with Performance Sport & Spine:
Subscribe here: / @performancesportspine
Visit the website: www.performancesportnspine.com
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Dr Zach Greenwade
Performance Sport & Spine
info@perfsportnspine.com
Phone: 425-896-7151
Address:16770 NE 79th Street Ste 100
Redmond, WA 98052
Redmond, WA Chiropractor
Exercise Rehab
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded. Redmond, WA Chiropractic

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Опубликовано:

31 июл 2024

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Комментарии : 81

@mehrdadsoltani3047 2 года назад

Very informative, thanks a lot! Hope these excercises will help my shoulder impingement

@PerformanceSportSpine 2 года назад

You're welcome! Hope they help. Please let us know if you have any questions!

@loriwilliamson5738 2 месяца назад

Excellent video! Concise, thorough and easy to follow instructions. Thank you!!!!

@PerformanceSportSpine 2 месяца назад

You're most welcome! That is exactly what we hoped to get across.

@hillrunner2 Год назад

The information was right on, thank you .

@PerformanceSportSpine Год назад

Glad it was helpful! You are welcome

@YouilAushana Год назад

I went to PT for issues. I know college is tough but the real work start when dealing with clients.

@PerformanceSportSpine Год назад

@billthestinker Год назад

Excellent information thank you 🙏

@PerformanceSportSpine Год назад

So nice of you. Thanks for watching.

@kevinqeriaqos9533 2 года назад

Thank you😄

@PerformanceSportSpine 2 года назад

You're welcome 😊

@abigailfreeman715 Год назад

Thank-you for a very helpful video. I like how you go over past studies, and explain cause and outcomes. I am 56 and been struggling to get an improvement in my shoulder for the past 10-12 weeks. Now I know to be patient, and follow your exercise routine. I have also found a warm wheat bag helps a lot, to ease pain, and make the exercises easier.

@PerformanceSportSpine Год назад

You are most welcome! Glad you found that helpful. Yes, they take time, but can really help resolve this in a more permanently fashion. Thanks for the tips about the warm wheat bag, that is really good to know. Keep up the good work!

@nadinehassouneh 2 года назад

Thanks a lot for this video! My range of motion for the supine & prone external rotations are worse than I would have imagined. Fingers crossed now!

@PerformanceSportSpine 2 года назад

Glad it was helpful! Can be surprising the difference in the different positions. Hope it helps! Thanks for the comment

@johnnyallenaah 2 года назад

Your pretty good 👍🏻👍🏻

@PerformanceSportSpine 2 года назад

Thank you!!

@abigailfreeman715 Год назад

Thanks

@abigailfreeman715 Год назад

I appreciate your help, from over here in Australia. I like how you calmly explain each exercise. I have a question. I actually found the first exercise the hardest, lying on my back and rotating the affected arm at 90 degrees, holding a light weight. When I do my good arm, it moves the whole 180 degrees, but the sore arm only moves about 95-100 degrees and then jams up. Even if I try, it won’t go further. So it’s not the pain stopping me from moving it, it’s the R.O.M is just not there. Will that get better? I actually found the rest of the exercises easier than this first one, for this reason.

@PerformanceSportSpine Год назад

Thank you!

@PerformanceSportSpine Год назад

You are most welcome! Glad you found the explanation helpful. Variation in the difficulty of the exercises is normal, maybe use a lower weight or no weight initially. As for the ROM getting better, it depends if it is caused by bony changes or soft tissue. Former is unlikely to change, the later will likely improve. Have you by chance had x-ray or MRI of that shoulder?

@abigailfreeman715 Год назад

@@PerformanceSportSpinethanks. No, I have not had an X-ray. I have had the pain in the shoulder for about 10 weeks, and have done mild exercise, but had a stint of rest, to allow the pain to reduce. Now I have started on your exercises, and a few more, twice per day. I thought I would see how it goes, but probably need to see a doctor and get an X-ray. I never had any injury. It just started for no apparent reason. I am 56, so thought it was a frozen shoulder. I really hope the ROM improves, as I cannot tie my hair or do many other movements. I will see how your exercises go over the next few weeks. Thanks for your help.

@yourjai Год назад

Thanks Doc. I'll try the exercises for sometime and let you know if there's some improvement ☺️

@PerformanceSportSpine Год назад

Sounds good, yes keep us posted!

@dianebach1301 Год назад

I’m going to try these. I wish you were in Washington. I’d make an appt.

@PerformanceSportSpine Год назад

We are located in Washington Redmond about 30 minutes east of Seattle.

@marinasmith4772 Год назад

Thanks for this video. My shoulders have been killing me for almost a year. I had an MRI and it shows bursitis and a small bursal tear. The orthopedist said he could do a minor arthroscopic surgery to shave off part of the "hook". I definitely don't want any part of that. I have been to three PTs. The third therapist is working me hard and the routine is very painful. (should it be?) She wants me take Aleive or some other NSAID. I have gastritis and am afraid I will have a relapse. Will the PT alone help? I have had great temporary success with a shot of cortisone in each shoulder. They wore off after 6 months. I am wondering if I should just get another injection to make the PT bearable? I know they break down the tendon but the doctor said up to three a year is okay?

@PerformanceSportSpine Год назад

Glad to hear you don't want to do the surgical route. The PT should definitely not be very painful, some mild discomfort is normal, but nothing that intense. The NSAID's will just help the symptoms, the dosage of rehab should be adjusted so that you don't need to take it. As for the injection, it is hard to say, they do seem to help with short term pain reduction, but not long term functional outcomes. How long have you been seeing the last therapist? Have you seen any improvement?

@marinasmith4772 Год назад

@@PerformanceSportSpine Thanks for your reply. I have only gone for one session and was surprised with the intensity. She also gave me exercises to do 2x a day every day. Maybe they tell you to do this with the hope you will do a few reps every few days?

@PerformanceSportSpine Год назад

@@marinasmith4772 Finding the right entry point for the dosage (frequency, intensity & duration) is extremely important. 2x/day is more than we ever prescribed for this condition. We recommend just following along with these exercises for several weeks and adjust the dosage to a level there is only temporary discomfort. Please let me know if you have any other questions

@hueyfreeman5967 Год назад

Wall slides work great for teres minor and major and REAR DELT ifykyk

@PerformanceSportSpine Год назад

Wall slides are great for strengthening the shoulder. We can't target or activate a single muscle in isolation however.

@r.ct.l1639 8 месяцев назад

Can you use all of these as a warmup before upper body/ shoulder day?

@PerformanceSportSpine 8 месяцев назад

Yes, but they are more meant for rehab/exercises. If you use them for a dynamic warm-up, keep the weights really low

@eliet8944 Год назад

Do you think I could still do pushups after a month or so? I think my impingement is not that serious but I will appreciate your thoughts about it.

@PerformanceSportSpine Год назад

In general yes, however we can't say specifically for you without a proper assessment. We often recommend a gradual progression, such as starting with wall or knee push-ups then over time progressing to full push-ups as tolerated.

@dianebach1301 Год назад

My therapist says my rotator. Cuff is swollen on both shoulders but I don’t know if he’s guessing. I have. Been in considerable pain for months.

@PerformanceSportSpine Год назад

Sorry to hear you have been in pain for several months, we are happy to help anyway we can.

@tarakdasrkl 2 года назад

how many days it take to recover? after proper exercise

@PerformanceSportSpine 2 года назад

If you are asking about each time you exercise and dosage, the soreness/symptoms should go back to baseline after 24 hours. As for the total time for recovery, we can't answer that as it varies to each case

@dawin6710 2 года назад

2:12 1st exercise.

@PerformanceSportSpine 2 года назад

helpful?

@dawin6710 2 года назад

@@PerformanceSportSpine I like these exercises. these are precisely the movements that cause me pain. before watching this clip If I had tried, I could not have described well l what movements hurt me. But now I know thanks to your video. I did some of them with a very limited range of movement. I will give it a try daily and try to increase that range. One thing is certain at this point you proved to me that you know more about my problem than I do. Thanks

@PerformanceSportSpine 2 года назад

@@dawin6710 Glad you found them helpful! Let your body and symptoms dictate how fast you progress, often slow and steady the name of the game. You are most welcome, please let me know if you have any additional questions.

@anli71 2 года назад

Can thoracic herniated disc cause a shoulder impingement?

@PerformanceSportSpine 2 года назад

It is extremely unlikely. Are you currently dealing with both of those issues?

@danielportelli2636 2 года назад

How many sets and reps of those exercises from this clip?

@PerformanceSportSpine 2 года назад

Will vary, but we generally recommend 1-2 sets of 6-8 reps, 3-4x/week. Start with no weight.

@danielportelli2636 2 года назад

@@PerformanceSportSpine thank you

@hussainjoestar1922 2 года назад

my left shoulder hurts very much while doing supine external rotation , what could it be ? my right shoulder also hurts while doing the same excersise but it hurts less than my left shoulder like the pain in the left is 6 of 10 and right 3 or 4 of 10 i cant do prone external rotation not because it hurts just because my shoulder cant rotate in that position , it rotates a little bit

@PerformanceSportSpine 2 года назад

Unfortunately we can't say what it could be without an individual exam. We often recommend doing the other options for a while and then revisiting that exercise to see if the pain has reduced. You may also trying limiting the range of motion and/or using less weight. The prone one sounds like a structural mobility issue

@hussainjoestar1922 2 года назад

@@PerformanceSportSpine if i contract my deltoid and arm mucles and try to abduct my left shoulder it also hurts , if i contract my deltoid with flexed shoulder and try to do medial rotation it also hurts , i said these info so that may help u to diagonose my condition atleast give me some probabiletes, i forgot to say if i try to raise my arms for 180 degree and hold my hands together the left shoulder also hurts

@hussainjoestar1922 2 года назад

@@PerformanceSportSpine and if i continue doing prone external rotation even if it hurts me a little cuz the pain reduces with every rep can i continue doing it if i feel a little pain ?

@PerformanceSportSpine 2 года назад

@@hussainjoestar1922 Yes, assuming no major injury or recent trauma. Also you need to make sure the pain is no worse in 24 hours (usually the next morning). Best to start slow and incrementally progress.

@PerformanceSportSpine 2 года назад

@@hussainjoestar1922 Often it is impossible to determine the "exact source of the pain" and better to look at it a regional irritation. Then find an entry point to start the exercises that is tolerable (frequency, intensity & duration) then progress. There are some isometric exercises in this video that may help: @ 2:33 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-RpUFEN0t3z4.html

@nikhilr2761 Год назад

Can this is be used to rehab a shoulder impingement injury ? But you haven't shown any chest stretchs as impingement happens because of rounded shoulder (internal rotation)

@PerformanceSportSpine Год назад

These exercises will help impingement. And no, both of those things are made up and do NOT cause shoulder impingement