Bill - What exercises would you avoid with a shoulder impingment?

[kinney1]

Hi Bill,
I have seen a doctor already, and I have incorporated external rotator cuff exercises as part of my warmup routine. However, I was wondering if you had an opinion on what exercises should or shouldn't be done for people with shoulder impingments? I currently avoid dips and bench presses (although I do pushups, which might be a mistake). Any thoughts would be appreciated. Thanks.
-K

[Bill Hartman]

Most forms of pulling should be okay as long as they are below shoulder level.

The big issue is why are you impinging. If the capsule has too much laxity, your cuff needs to be quite strong to maintain the humerus in its optimal position. That means internal rotation is also beneficial.

Scapular stabilizers are also important. Lower and mid trapezius, serratus anterior, and the cuff must all be strong.

Avoid all overhead loading. PNF diagonals with cables are the exception unless they are painful.

Push-ups are just as bad as BP where the impingment is concerned.

You may want to check your internal rotation and horizontal adduction range of motion.

Reach behind your back and see if you can easily touch the opposite shoulder blade. If not, no pressin until you get that flexiibility back. Next pull your arm across your body at chest level (as if you were stretching the back of the shoulder). If your shoulder blade moves as you pull the arm across, the posterior capsule and the external rotators are tight. The test is also a stretch. You can block the shoulder blade by pressing your back into a wall as you stretch.

Hope that helps.

Bill

Bill

[kinney1]

Thanks for the quick reponse Bill. I can do the stretches you mentioned without difficulty. I have the typical shoulders that hunch forward from years of too much benching, and not using a balanced program.
Are chin ups ok to do since I'm doing an overhead press, or should I stay clear of them for a while?

[Bill Hartman]

You're doing an overhead press with a history of impingement?? Not a great idea in the long run. If you feel you must do it, cycle it in and out of your program doing limited volume and not too frequently.

Most pulling is okay, but your cuff and scapular stabilizers need to be damn strong. If you can't retract the scapulae in the top position, you'll need to lighten the load.

Bill

[kinney1]

Bill,

I wrote a typo. I meant to ask if chin ups are ok since they are NOT a overhead press. Sorry about that.

Thank you so much for responding.