A shoulder impingement is a common condition where bones in your shoulder become too close. This causes a “pinching” sensation at the top of your shoulder and can limit range of motion. Most commonly, this pinching happens when you reach your arm above your head. You may not quite have a frozen shoulder (link), but it does decrease your flexibility.

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Other symptoms can include pain down the side of your arm through your deltoid and pain in on and around your shoulder blade.

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We’ve already discussed that shoulder impingement is due to boney approximation in your joint. Your joint is compressed and there isn’t enough space. In most cases, this compression is due to decreased flexibility in your rotator cuff and joint capsule. At times, arthritis can contribute to a shoulder impingement. In rare cases, genetic bone defects can even cause the impingement.

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Strength is also a component of shoulder impingements. If certain tissues in your shoulder don’t have adequate strength, it can disguise itself as a lack of flexibility.

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Thoracic spine flexibility may contribute as well. A stiff thoracic spine will hamper scapulo-thoracic dynamics, causing an impingement.

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At rest, you will have only slight pain with symptoms increasing as you access vertical abduction and horizontal adduction of your shoulder. Here’s a quick test (link video, but I haven’t made it yet) you can do at home to determine if your range of motion is limited in your shoulder.

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Because a lack of flexibility is the root cause of shoulder impingements in most cases, you can try a couple of different stretches. Pair supinated grip bar hangs with yoga push-ups for maximum relief. Hang from the bar for 15-30 seconds and immediately do 5-10 yoga push-ups. Repeat this 3 times every other day. If any of those movements cause more than a 3/10 pain or leaves you with symptoms that persist for more than 24 hours, seek professional help.

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If those movements don’t provide you with permanent improvement, based on the flexibility exam, in 4-6 weeks, seek professional help. It’s likely you have a ton of adhesion built up in your shoulder or there’s something less obvious going on.

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At Wildcard, every care plan starts with a complete and accurate diagnosis. Using shockwave therapy, we can eliminate adhesion in your rotator cuff, joint capsule, and thoracic spine. Patients can expect a 50-75% improvement in their condition in 6-10 visits, depending on the severity. We can also prescribe the right rehabilitation exercises to improve any strength deficits.

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If you’re in the NYC area, book a consultation or call the office for more information.

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