Shoulder or Rotator Cuff Impingement

Shoulder impingement is a condition in which the tendons or bursae (small fluid-filled sacs) of the rotator cuff become compressed or pinched within the narrow space between the humerus and the acromion (part of the scapula).

The three most common movement pattern disorders that can cause impingement are:

1. Forward head posture: where the head is positioned in front of the body, leading to increased stress on the shoulder.
2. Rounded shoulders: where the shoulders are pulled forward and down, reducing the space for the rotator cuff.
3. Weak scapular muscles: leading to instability in the shoulder blade and reducing its ability to support the rotator cuff.

The symptoms of impingement include pain in the shoulder, especially when reaching overhead or reaching behind the back, weakness in the arm and shoulder, and difficulty sleeping on the affected side.

To help alleviate the symptoms of impingement and correct the poor movement patterning, you can:

1. Improve posture: maintain a neutral head and spine position and pull your shoulder blades down and back to create more space for the rotator cuff.
2. Strengthen the scapular muscles: exercises such as scapular push-ups and scapular retraction can help improve scapular stability.
3. Stretch the chest muscles: tight chest muscles can contribute to rounded shoulders, so stretching can help reduce impingement symptoms.
4. Modify overhead activities: limit overhead activities that cause pain and gradually increase them as you get stronger.
5. Consider physical therapy: a physical therapist can provide guidance on appropriate exercises and movements to help alleviate symptoms and correct poor movement patterning.

It is important to seek medical advice to determine the cause of the impingement and to rule out any other underlying conditions.