Shoulder Impingement Exercises – How I Got Rid Of My Shoulder Impingement
As I wrote in my article the importance of warming up, too many people skip the warm up process when training and the majority of people only warm up to increase performance and not to PREVENT injury.
Well let me tell you something, being out of training for the last 3 months has been one of the worst experiences of my life. I have gone from the biggest, leanest, strongest most conditioned I have ever been straight down to what feels like the exact position I was in this time last year. I had a shredded 6 pack for the first time in my life and had the mass all over my frame to back it up.
I missed out on 3 months of GAINS and I have suffered 3 months of LOSSES. Whilst still going to the gym to do some uphill walking (Can't even run) and watching all the others around my continue to make gains and my competition catch up.
I have stuck to a maintenance diet, kept up my protein intake and continued with supplements but at the end of the day, not being able to train I am losing my strength and technique.
Until you experience an injury like this, you don't appreciate being fit and healthy. If you are reading this, please please please for the sakes of your gains and happiness do not skip warming up, do not skip posterior and assistance work - these exercises may seam like a bore but they will keep you fit and prevent injury - I don't ever want to go through this again. Also if you add the assistance work to your warm up or perform them on a rest day you can add some really fun and exciting exercises to boost your performance, agility and strength - warm ups don't have to be the usually stretching and jogging.
My shoulder impingement
My annoying niggle of a problem is down to a type 3 shoulder impingement. Having been to the osteopath numerous times, took way longer than the recommended course of Ibuprofen & Codeine, daily icing and tried a number of different rest periods and rehab exercises I gave one more set of exercises a try.
I came across this Shoulder Impingement Rehabilitation video by Todd Sparks. Todd explains how the shoulder impingement occurs and the 3 different types. In my case I had the type 3 (which I had previously diagnosed b my osteopath).
The 3 types of shoulder impingement:
- Primary impingement
- Secondary impingement
- Third type of impingement
Referred to as a posterior or internal impingement. This occurs in the superior posterior part of the shoulder. This type of shoulder impingement is very common amongst throwing or overhead athletes such as swimmers, tennis players and baseball players.
A primary Impingement occurs due to an overcrowding of the subacromial space (space between the ball and socket.) The overcrowding is usually due to a boney abnormality or a structural abnormality. One common cause is a bone spur, a second cause is the thickening of the rotator tendons due to surgery or even a calcific deposit.
A secondary impingement is due to something called a micro instability - micro instability occurs due to the abnormal movement of the humerus or the arm bone or the scapular or the shoulder blade. When one or more of these bones move abnormally or move in an uncoordinated manor you can develop a secondary impingement.
Rehabilitation Exercises for shoulder impingement
After explaining the different types of shoulder impingement Todd goes on to show a series of exercises that we can use to help re strengthen the shoulder group. This is where I seen a ray of hope appear!
I watched the video showing the exercises thoroughly and gave them all a try - they were very similar to the exercises given to me by my Osteopath and others I had seen on the internet - but Todd's have a slight edge on the type of angle he insists on using and how they relate to your posture.
Having given them just one go - I knew that my shoulder impingement was on it's way out - I could just feel it (No pun intended!)
Todd recommends performing all the exercises 3 times a day and 1 of the exercises once every hour - perfect for me sitting at the computer all day - however instead of just performing the one posture exercise every hour I am going to perform each exercise every hour as I am desperate to re strengthen this and get back to training.
If you are suffering from a shoulder impingement I definitely recommend watching this video (twice if needed) and have a go at the exercises.