Anatomy of the Shoulder
Before diving into the exercises, it’s important to understand the anatomy of the shoulder joint. The shoulder joint is a ball-and-socket joint comprising the humerus (upper arm bone) and the scapula (shoulder blade).
The rotator cuff, a group of muscles and tendons, provides stability and allows for various arm movements. The acromion, a bony projection from the scapula, can impinge on the tendons and bursa, causing shoulder impingement.
Overview of the Shoulder Joint
The shoulder joint consists of the glenoid fossa, a shallow socket on the scapula, and the rounded head of the humerus. This structure allows for a wide range of motion but also makes the shoulder vulnerable to impingement.
Types of Shoulder Impingement
There are four primary types of shoulder impingement:
- anterior acromial impingement
- posterosuperior glenoid rim impingement
- subcoracoid impingement and
- suprascapular nerve (at the spinoglenoid notch) impingement.
Causes of Shoulder Impingement
Shoulder impingement can result from a variety of factors. Overuse or repetitive motions, such as those encountered in sports like swimming or throwing, can contribute to impingement.
Poor posture, muscle imbalances, and weak rotator cuff muscles can also increase the risk. It’s essential to identify the causes to effectively prevent and manage shoulder impingement.
Symptoms of Shoulder Impingement
Recognizing the symptoms of shoulder impingement is crucial for early detection and treatment. Common symptoms include pain when lifting the arm, pain during overhead activities, weakness in the affected shoulder, and a clicking or popping sensation. It’s important to be aware of these symptoms and seek medical help if they persist or worsen.
Common Symptoms
Pain is the primary symptom of shoulder impingement. It is often felt in the front or side of the shoulder and may radiate down the arm. Pain can be sharp, aching, or throbbing, and it typically worsens with activities that involve raising the arm or reaching overhead.
Signs To Look Out For
Aside from pain, there are several signs that may indicate shoulder impingement. These include limited range of motion, difficulty reaching behind the back, muscle weakness, and the sensation of the shoulder “catching” or “grinding” during movement. If you experience any of these signs, it’s essential to consult a healthcare professional for an accurate diagnosis.
When To Seek Medical Help
If you have persistent or severe shoulder pain, or if your symptoms significantly impact your daily activities and quality of life, it is crucial to seek medical help. A healthcare professional can provide a proper diagnosis and recommend appropriate treatment options, including physical therapy or, in some cases, surgical intervention.
Exercises To Avoid With Shoulder Impingement
To prevent further aggravation of shoulder impingement, certain exercises should be avoided. These exercises typically involve overhead pressing movements, bench pressing exercises, pulling exercises, and other movements that place excessive stress on the shoulder joint.
Overview of Exercises To Avoid
1. Overhead Pressing Exercises:
- Dumbbell Overhead Press
- Barbell Overhead Press
- Military Press
2. Bench Pressing Exercises
- Flat Bench Press
- Incline Bench Press
- Decline Bench Press
3. Pulling Exercises
- Pull-Ups
- Lat Pulldowns
- Rows
4. Other Exercises To Avoid
- Lateral Raises
- Upright Rows
- Behind-the-Neck Exercises
Why These Exercises Should Be Avoided
These exercises can exacerbate shoulder impingement symptoms such as pain because they require excessive shoulder elevation, internal rotation, or horizontal abduction. These movements compress the tendons and bursa within the shoulder joint, leading to increased pain and potential further injury.
How To Modify Exercises To Avoid Impingement
If you still wish to engage in exercises similar to the ones mentioned above, it’s crucial to modify them to prevent impingement. This can be achieved by reducing the range of motion, lowering the weight used, or adjusting the body positioning. Consulting with a qualified fitness professional or physical therapist can provide you with specific modifications tailored to your condition.
Overhead Pressing Exercises
Overhead pressing exercises, such as the Dumbbell Overhead Press, Barbell Overhead Press, and Military Press, should be avoided if you have shoulder impingement. These exercises place significant stress on the shoulder joint, exacerbating impingement symptoms.
Dumbbell Overhead Press
The Dumbbell Overhead Press involves lifting dumbbells from shoulder height to an overhead position. This movement requires excessive shoulder elevation and can worsen impingement symptoms.
Barbell Overhead Press
Similar to the Dumbbell Overhead Press, the Barbell Overhead Press involves lifting a barbell from shoulder height to an overhead position. The weight of the barbell, combined with the shoulder elevation, increases the risk of impingement.
Military Press
The Military Press is a weightlifting exercise that involves pressing a barbell from shoulder height to an overhead position while standing. The overhead position and the wide grip used in this exercise can place excessive stress on the shoulder joint, aggravating impingement symptoms.
Bench Pressing Exercises
Bench pressing exercises, including the Flat Bench Press, Incline Bench Press, and Decline Bench Press, should be avoided with shoulder impingement. These exercises require shoulder extension and horizontal abduction, which can compress the structures within the shoulder joint.
Flat Bench Press
The Flat Bench Press involves lying flat on a bench and pressing a barbell or dumbbells upward while keeping the elbows at a 90-degree angle. This exercise places significant stress on the shoulders, especially when using heavy weights, potentially exacerbating impingement symptoms.
Incline Bench Press
The Incline Bench Press is performed on an inclined bench, targeting the upper chest muscles. While this exercise primarily focuses on the chest, it still places stress on the shoulders, making it problematic for individuals with shoulder impingement.
Decline Bench Press
The Decline Bench Press involves lying on a decline bench and pressing a barbell or dumbbells upward. This exercise primarily targets the lower chest muscles but can still strain the shoulders and worsen impingement symptoms.
Pulling Exercises
Pulling exercises, such as Pull-Ups, Lat Pulldowns, and Rows, can also aggravate shoulder impingement. These exercises require shoulder extension and internal rotation, which can compress the tendons and bursa within the shoulder joint.
Pull-Ups
Pull-Ups involve gripping a bar and pulling your body upward until the chin reaches or clears the bar. This movement requires shoulder extension and can lead to impingement when performed with improper technique or when the shoulder joint is already compromised.
Lat Pulldowns
Lat Pulldowns target the latissimus dorsi muscles by pulling a bar down in front of the body. The excessive shoulder extension and internal rotation involved in this exercise can worsen impingement symptoms.
Rows
Rows, such as Bent-Over Rows or Seated Rows, involve pulling weights toward the body while keeping the back straight. While rows primarily target the back muscles, they also require shoulder extension and internal rotation, potentially exacerbating shoulder impingement.
