How to Stretch for a Shoulder Impingement
- 1). Stand facing the corner of the room. Bend you elbows and place both forearms against the wall. Step one foot in front of the other and gently lean your body toward the wall until you feel a stretch across the front of your chest and shoulders. Hold for 5 seconds and repeat 5 times.
- 2). Stand next to a table or other supportive surface. Bend forward 90 degrees at the waist and dangle the injured arm toward the floor. Place the uninjured arm on the table for balance. Gently swing the injured arm from side to side 10 times. Repeat by swinging the arm front to back, clockwise, and counter-clockwise 10 times each direction.
- 3). Use a towel or belt to stretch behind your back. Hold one end of the towel (or belt) in the hand of the uninjured arm. Reach over your shoulder and allow the towel to hang down your back. Grab the opposite end of the towel behind your back with the other hand. Pull upward with the uninjured arm and allow the injured arm to slide up your back until you feel a stretch. Hold for 5 seconds and repeat 5 times.
- 4). Reach across your chest and place the hand of the injured arm on the opposite shoulder. Use the other hand to gently pull the elbow toward the shoulder. Hold for 5 seconds and repeat 5 times.
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