Subacromial Impingement is a painful shoulder condition where the supraspinatus and/or bursa gets aggravated in the subacromial space. Patients typically complain of a pinching sensation or shoulder pain when lifting their arm above shoulder level.

During the initial stages of this type of injury it is essential to avoid or rest from aggravating activities such as swimming or hanging the clothes on the line. I typically prescribe the following 3 exercises that should be pain free and I find are a good starting point on the road to recovery from this type of shoulder injury.

Front Pull Downs

Lying down of your back with a mild resistance band starting at your hip. Slowly elevate your arm up to where you feel comfortable, not into pain then slowly pull the band back down towards your hip. I typically get patients to do 2-3 sets of 15 reps twice a day.

Side Pull Downs

Lying down of your side with a mild resistance band starting at your hip. Slowly elevate your arm up to where you feel comfortable, not into pain then slowly pull the band back down towards your hip. I typically get patients to do 2-3 sets of 15 reps twice a day.

Side Lying External Rotation

Lying on your side with light resistance, patients will typically start with a 0.5 or 1kg dumbbell. Resting your elbow on your side with your shoulder centered in the socket rotate your hand up as high as you feel comfortable. You may experience muscluar fatigue as you complete this exercice but not the same pain as when you elevate your arm above shoulder level. Try for 2-3 sets of 15 twice a day. and increase the resistance by 0.5 kgs each week.