Exercises against shoulder joint instability caused by an impingement syndrome
Note
You are in the Impingement Syndrome Physiotherapy subtopic.
You can get to the start page for this topic under Physiotherapy of Impingement Syndrome.
The medical-orthopedic part can be found under our topic Impingement Syndrome, written by Dr. Nicolas Gumpert.
Technique muscle strengthening / muscle building
Of the Shoulder joint instabilityt are often due to a combination of different causes. Since the shoulder joint is a joint with a large range of motion that is predominantly guided by muscles, capsules and ligaments, it can be due to a too lax joint capsule, ligament instability or functional disorders of the shoulder joint torsion, splay and stabilization muscles (Rotator cuff) shoulder joint instability with the risk of subluxation or dislocation. The tissue instability is based on previous injuries to the ligaments, the capsule or reduced strength of the muscles due to trauma or immobilization.
If the rotator cuff does not work sufficiently and in good time with the start of the arm movement, the shoulder joint head does not center itself sufficiently in the joint, slides forward and upwards and puts painful pressure on the tendons under the shoulder joint roof.
In addition to targeted strength training of the rotator cuff, the therapist should use the shoulder joint capsule Manual therapy By stretching the parts of the capsule that are too tight, the areas of the shoulder joint capsule that are too lax are deflated. The following exercises are strengthening exercises for joint stability and also serve to fix the Shoulder blade on the Rib cage with spreading and lifting movements.Rib cage
Dosage to improve intramuscular coordination:
Exercise with light weight or low elastic resistance, 30-40 repetitions per series, 3-4 exercise units / week
Dosage to improve strength endurance:
Exercise with a higher weight or elastic wierstand, 3 series of 10-15 repetitions with a break of 30 seconds after a series, holding time of approx. 7-10 seconds / exercise, preferably 2 / daily. and 3 -4 / week
Exercise examples for strengthening the shoulder joint muscles see below.
Appointment with a shoulder specialist
I would be happy to advise you!
Who am I?
My name is Carmen Heinz. I am a specialist in orthopedics and trauma surgery in the specialist team of .
The shoulder joint is one of the most complicated joints in the human body.
The treatment of the shoulder (rotator cuff, impingement syndrome, calcified shoulder (tendinosis calcarea, biceps tendon, etc.) therefore requires a lot of experience.
I treat a wide variety of shoulder diseases in a conservative way.
The aim of any therapy is treatment with full recovery without surgery.
Which therapy achieves the best results in the long term can only be determined after looking at all of the information (Examination, X-ray, ultrasound, MRI, etc.) be assessed.
You can find me in:
- Lumedis - your orthopedic surgeon
Kaiserstrasse 14
60311 Frankfurt am Main
Directly to the online appointment arrangement
Unfortunately, it is currently only possible to make an appointment with private health insurers. I hope for your understanding!
You can find more information about myself at Carmen Heinz.
1. Self-exercise muscle building impingement
Starting position: Sitting on a stool or straddled stand with slightly bent knees, a Theraband is held over the head with arms spread
Execution of the exercise: the Theraband is pulled under tension behind the head with bent arms, the shoulder blades pull back and down towards the pockets
Effect: strength training of the shoulder blade stabilizers
2. Self-exercise muscle building in impingement
Starting position: Sitting on a stool or straddled stand with slightly bent knees, a Theraband is wrapped around both hands and held in front of the body, the elbows are bent at approx. 90 ° without raising the arms in the shoulder joint
Execution of the exercise: both forearms are moved outwards against the pull of the ligament, the elbows remain on the body
Effect: strengthening of the rotator cuff
3. Self-exercise muscle building in impingement
Starting position: straddled stand with slightly bent knees, upright posture, a Theraband hangs on a hook that is diagonally above the head on a door (or you use a cable pull for the exercise)
Execution of the exercise: the band is pulled with stretched arms from top to bottom next to the body, the shoulder blades pull back and down in the direction of the trouser pockets, slow return path under shoulder blade control
Effect: Strengthening of the shoulder blade and back muscles
4. Self-exercise muscle building in impingement
Starting position: Stand next to the hook, the Theraband is knotted into a ring
Execution of the exercise: the forearm is hooked into the band, the band is pulled towards the body while being pulled, the shoulder blade moves back and down towards the trouser pocket, slow way back under control of the shoulder blade
Effect: Strengthening of the muscles that fix the shoulder joint head downwards in the joint when the arm is raised
5. Self-exercise muscle building in impingement
Starting position: Lie on your back, weight in both hands, arms raised to 90 ° shoulder lift
Execution of the exercise: by pushing the arms out towards the ceiling, the weight is pushed upwards, slowly lowering the arms to the starting position
Effect: Strengthening the shoulder blade stabilizers
6. Self-exercise muscle building in impingement
Starting position: Quadruped, knees and hands are at right angles under the shoulder and pelvis
Exercise execution: one arm and one leg (diagonally, e.g. right arm / left leg) are stretched away from the body at the same time
Effect: stability in the shoulder joint through training of the support function
7. Self-exercise muscle building in impingement
Starting position: Quadruped, knees and hands are at right angles under the shoulder and pelvis.
Execution of the exercise: the spine is brought into the "kitty hump", the body moves backwards by bending the knees and hips until the buttocks land on the heels, then the "horse's back" is stretched far forward between the arms (as in a push-up)
Effect: Training of the support function and strengthening of the back muscles
8. Self-exercise muscle building in impingement
This exercise can only be carried out with a significant improvement in symptoms and only with a few repetitions.
Starting position: lying on your side, the forearm is supported under the shoulder joint, the body lies in a line with legs outstretched
Execution of the exercise: by leaning up on the forearm, the body is lifted with the knees stretched, the upper arm is stretched towards the ceiling
Effect: training of the support function, strengthening of the shoulder joint stabilizing muscles
