This article is specifically about shoulder therapy. It discusses the best shoulder impingement exercises to help you with the healing, strengthening, and restored mobility from pain relief. Shoulders may become immobile due to pain from recent or past injuries. They may become impinged due to cartilage wear or damage.
These exercises will apply to those and shoulders that have developed mild osteoarthritis which includes inflammation.
In my case my right shoulder was dislocated when I was in my early 30s. That had a lingering effect for quite a few years. In my left shoulder, again in my 30s, while bench pressing, I tore the muscles, and ligaments between my pectoral and deltoid muscles. This meant that both of my shoulders suffered painful, debilitating and progressive injuries. Progressive injury here refers to one in which there is initial improvement, but with continual years of use develop the after effects of the original injury.
This can range from stiffness, sharp pain, grinding and immobility if not treated effectively.
Below are the techniques used to restore full use and strength to my shoulders.
With the shoulder being a ball and socket joint, sharp pain and immobility can mean a serious decline in a person’s quality of life. Focused therapy is essential to restore the cartilage and muscular strength to the joint.
Personal Experience In Restoring Shoulder Mobility
The reason this article merits attention is because I have personally overcome the effects of the very serious injuries above. Particularly my right shoulder in which dislocation caused the most serious long term effects. The exercises and commentary in this article and the video are not guesswork. They are personal experience in using proven exercise and clinically proven supplementation.
It should be noted that I did not seek medical attention for either of these serious injuries. I applied self therapy, both immediate and long term.
The Value Of Focused Nutritional Supplements For Shoulder Joint Maintenance
Beginning my exercise therapy, I started that with Glucosamine Sulfate supplementation. The supplementation was to provide gradual cartilage repair and restoration as well as preventing further deterioration.
Glucosamine Sulfate is clinically proven in numerous studies, including those stated by Sloan-Kettering, to both protect against cartilage degeneration, as well as provide some restorative qualities to damaged cartilage. The supplement is suggested when dealing with protection against cartilage damage or wear in any joint.
Dumbbell Shoulder Impingement Exercises To Reduce Pain, Gain Strength, and Improve Mobility
The exercises here are designed to build the front, side and rear deltoid without direct pressure pushing down on the joint. While overhead presses are considered the best standard exercise for shoulder strength, in the case of restoring an injured joint, they may cause more damage.
We will concentrate on working on the various areas of your deltoid with individual exercises for each area.
You can use weights for these exercises or use any household object that you can hold in your hands.
If your physical condition is deteriorated to a serious condition or your age is advanced, you can start with no weight and just do the movements with your arms. You can add weight and more repetitions as you gain strength.
Developing the Front Deltoid With Standing Front Lateral Raises
- Stand with feet a little wider than shoulder width apart.
- Start with the weights in your hands, arms hanging down in front of your body, palms facing in
- With the arm slightly bent raise the weight to just past shoulder level
- Lower the weight back down.
- This should all be one continuous motion. Breathe at the top and bottom of the motion.
Do 8-10 repetitions of this exercise with each arm to start. Add weight, repetitions and more sets as you gain strength and endurance.
Strengthening and Building The Side Deltoid With Side Lateral Raises (Flyes) Stand with feet shoulder width apart
- Holding the weights, arms hanging down at your sides
- Bring your hands to the front for a starting positions
- Raise the dumbbells up to the sides a little higher than shoulder level
- Lower them back down to the starting position, all in one smooth motion
- Breathe at the top and bottom of the motion.
Perform 8-10 repetitions, increasing as you get stronger..
Building the Rear Deltoid With Bent Lateral Raises (Bent Flyes)
- Stand with feet shoulder width apart
- Bend down to pick up the weight, staying bent over, arms hanging straight down
- Raise the dumbbells up just past shoulder level and back down in one smooth motion
- Breathe at the bottom of the movement letting the breath out as the dumbbells are raised
Perform 8-10 repetitions, increasing weight, reps and sets as you progress.
NOTE: Be very careful not to use too much weight. Being bent over while doing this exercise requires you to pay close attention to not jerk the movement, and not to let your upper body jerk up and down. This is important to ensure the safety of your lower back.
Rotary Shoulder Exercise For Joint Repair And Mobility
If I had to choose only one exercise for shoulder therapy to restore mobility, it would be simple rotary motion with some resistance. Like the other exercises, this can be done with no weight, but works best with resistance beyond the weight of your arm.
Rotary shoulder exercise is simply the motion you use when you are swimming. Alternating arms, you start the motion forward for about 8-10 repetitions. Then reverse the motion and do it backwards like a back stroke.
You’ve probably already figured out that if you have access to an Olympic pool, actual swim laps are ideal.
I effectively reversed years of deterioration in my shoulders by swimming.
Now through rotary shoulder impingement exercises along with the lifts to build the deltoids, my shoulders are strong, mobile and in full use. That’s in my late 50s.
Getting stronger every day.
No matter what your age is. Whether you’re 30 or 70, shoulder pain and immobility does not have to be the norm for you throughout your life. With some work, basic supplementation and commitment to making it a lifestyle, your shoulders can be as strong and mobile as ever.
And they can stay that way throughout your lifetime.