We walked you through 5 home based exercises to help with shoulder impingement in a previous article. It explained that they are good to perform at home but are not the best. Here we describe our generalised treatment method that shows you the typical MUJO exercises for shoulder impingement.
Introduction
None of the following exercises can be performed at home as they all require the MUJO technology. This is the perfect time to book in a free session to use the devices and experience how it can help manage your condition in just that one session.
Prior to any exercise it is important that you perform adequate warm up to prevent further injuries.
Here are our 9 main exercises that we prescribe to our patients who suffer from shoulder impingement. Every one of these exercises have been developed from our extensive research of shoulder impingement. We have a very detailed article about the condition and the types of treatments and exercises that have shown to help people recover from impingement.
Exercise 1 – Internal rotation at 15 degrees of elevation
The purpose of performing internal rotation at 15 degrees is to warm up your rotator cuff and to get it going. In addition, our devices prevent you from using your larger muscles ensuring that you are mainly using your subscapularis. This is what is needed when retraining the rotator cuff.
Exercise 2 – Internal rotation at 90 degrees of elevation
Exercise 3 – External rotation at 15 degrees of elevation
The purpose of the external rotation exercises is to begin engaging the rotator cuff more. Especially, those at the back of the shoulder namely the infraspinatus.
Exercise 4 – External rotation at 90 degrees of elevation
This exercise aims to work your shoulder muscles in the region where impingement usually occurs. Typically the range of the motion is limited and gradually increased as your performance increases. This is a strengthening exercise and will target the infraspinatus and supraspinatus.
Exercise 5 – Internal proprioceptive neuromuscular facilitation
The purpose of the previous exercises was to warm up and build strength into your rotator cuff. This exercise and the next few specifically retrain the way rotator cuff muscles activate. It is these exercises that will provide the most benefit and it focuses on fine control of your rotator cuff muscles and overall shoulder health.
Exercise 6 – External proprioceptive neuromuscular facilitation
This exercise is a step up from the previous one. During this exercise you are working on both fine control and strength of the rotator cuff, and the surrounding muscles. You are training your muscles to activate harmoniously and with force.
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Wait there’s more…
Typically, these 6 exercises would be sufficient for those who have no other underlying conditions especially poor scapula control. However some do suffer from problems with their scapula. Thus, we also prescribe scapula stabilising exercises and exercises that combine the retraining of the scapula stabilising muscles and the rotator cuff muscles. This ensures that optimal management of shoulder impingement syndrome is achieved.
Exercise 7 – Adduction at 90 degrees of external rotation
Exercise 8 – Internal 2-Step proprioceptive neuromuscular facilitation
Exercise 9 – External 2-Step proprioceptive neuromuscular facilitation
Are there any secrets? or will these exercises work?
Actually yes. There is a secret. Each prescribed motion needs to be tailored to each and every individual for maximum benefit, for most efficient and the quickest results. These include number of reps, sets, the time it should take to perform each rep, the rest periods, the range of motion that needs to be performed, the resistance that needs to be exercised against and many more. This is what we do at MUJO. Every patient has their own personalised program to follow. We perform an initial assessment to pin-point issues with your shoulder and then develop an exercise regimen around you and your needs. This helps us ensure you receive the optimal management of shoulder impingement syndrome.
We encourage our readers to come in and experience what a personalised session would be like. You can book a free 30 minute experience session at a time that is convenient for you here and see for yourself how to get rid of shoulder impingement.
