Signs of impingment are weakness in the rotator cuff, pain around the shoulder, possibly shooting pain down your upper arm, and limited range of motion when lifting the arm at your side and trying to reach behind your back.
When we lift our arm in the air our shoulder blade should rotate slightly to allow for full range of motion.
When the shoulder blade becomes bound down and isn't rotating this can cause a lot of pain in the shoulder. Many people don't realize it has to do more with the strength and flexibility in the rotator cuff AS WELL AS the posterior shoulder muscles.
Included are these muscles:
4) Levator Scapula
5) Serratus Anterior
6) Latissimus Dorsi
A lot of people work their biceps, tricpes, lats, pecs, rhomboids & delts. You are indirectly still working the other muscles I listed, however there are specific ways to work those and isolate them as well. I will show you exercises for each of the 6 muscles I listed above as well as some specific exercises to help mobilize the scapula.
Working the Rhomboids, Delts, Trapezius & Lev. Scapula:
This targets mainly the rhomboids, however you do work
the posterior deltoid and mid-trapezius as well.
These are called Ys, Ts, Ws & Ls as the picture states.
These exercises can be done on an incline bench like she is using
or lying on a bed - which makes it harder or on a stability ball.
These get the trapezius, rhomboids, posterior delts and rotator cuff.
Use weights for added benefit.
This gets the superior deltoid and levator scapula.
Working the Serratus Anterior:
This is a push up with a plus. As you come up you push a
little extra which makes your back round up. You have just
jutted your shoulders forward to create this.
Another way to work the serratus anterior muscle.
Keep your elbows straight and push your shoulder
up towards the ceiling. You can also do this with both
arms at the same time.)
Pull-ups and Lat Pull Downs are great ways to
work this muscle. Pull ups work may muscles,
where as the pull down targets the lats and shoulder
Now for some exercises to target scapular mobility and stability:
Doing this with the elbows bent and trying to keep
them back against the wall is a better way to
start this exercise.
Use a theraband or some type of resistance band.
Pull in towards your stomach keeping your upper
arm close to your body.
Pull out, away from your stomach, making sure to still keep your upper arm close to your body.
**For all my younger readers: Strengthen your rotator cuff now, and keep your shoulders strong so that you may prevent a tear later on in life.**
I plan on doing more physical therapy related posts in the future. One every other week on different injuries or just ways to strengthen different areas. Hope this was interesting for you all.
Have you ever had a problem with your rotator cuff or shoulder in general?