Warning: Some signs and symptoms are also frequently present in other shoulder injuries. Try your best to continue daily activities that you are able to perform without significant discomfort. Your rotator cuff musculature surrounds the tip of your upper arm bone (also called the humerus) and is responsible for keeping your upper arm bone as close to the joint as possible when moving your arm around. Its most common with reaching overhead, behind your back, or across your body and down . Perform these 3 exercises, pushing into a wall with 75-80% percent maximum effort: Shoulder abduction: Standing with your arms at your side, push the arm on the side of your injured shoulder out and into the wall. Outward rotations of your arm (performed by bending your elbows to 90 degrees, while tucked against your body and moving your hands out to the side as far as possible) may be tolerable, however reaching your hand behind your back (resulting in inward rotation) is associated with pain. Ask your physical therapy provider which manual therapy techniques are right for you! When introducing a new exercise or activity to your regular routine, ensure that you are doing so gradually. Turn your upper body away from that arm until you feel a slight stretch, and hold. But its more like a golf ball sitting on a teebig ball, small socket. Makes sense? Muscles that support the proper mechanics of shoulder movement include: rotator cuff, trapezius (lower, middle and upper fibers), serratus anterior and your deltoid. You should also avoid certain types of weightlifting, such as overhead presses or pull downs. But my shoulder felt better after a few weeks of rest, NSAIDs and gentle exercise. Preferred imaging choices for suspected SIS are X-ray and MRI scans. The shoulder joint is surrounded and supported by ligaments, tendons, and muscles. Lift your arm forward to 60 of flexion, simultaneously extending your elbow and flexing your shoulder. Refresh Page Error: ccab942fa12c47bab2d0cbbf774da463 Recent Posts Something Isn't Working Refresh the page to try again. without supervision, and your therapist will provide an education surrounding, shoulder impingement can be resolved without surgery. Injury Description The pain is usually felt on the tip of the shoulder or part way down the shoulder muscle. In this article you will learn what causes shoulder impingement, signs that suggest you have it, and 7 effective stretches and exercises to help you reduce it! However, they may not be appropriate for everyone. Journal of Orthopedic and Sports Physical Therapy, 37(1). I like the versatility of closed-loop band, like these: If youre dealing with shoulder pain, its a good idea to see a physical therapist. Break up prolonged positioning by changing your posture. You might be tempted to turn to over-the-counter anti-inflammatory medications but stretching is often an effective way to cope with problems. In most parts of the body, muscles and tendons surround bones. If you dont have access to small weights, a water bottle or can of baked beans works just fine. If shoulder pain hampers your sleep, read my strategies to ease shoulder pain at night. The supraspinatus muscle travels under the acromion and attaches to the humerus. In this post, experts talk about . Take-Home-Message #2: During your assessment, your physiotherapist will be able to diagnose your shoulder pain through a detailed analysis of your story, as well as objective data such as assessments of range of motion, strength testing and special testing. (I apologize if this dredges up painful memories of physics class). But theres good news: conservative treatment, like physical therapy and doing the right exercises, can relieve pain and restore full shoulder function (1). You should focus on moving your shoulders and not your spine. Make sure to check out our articleWhat Are Endorphins Exploiting Joys Best Sourcesto get the full list! Specific changes in the program will be made by the physician as appropriate for the individual patient. Poor mobility and whether the shoulder joint is unstable or too tight can lead to your shoulder pain. Depending on the severity of your injury, physical therapy alone could help heal shoulder impingement and pain. Work on one wall and then rest for a bit. This bone may be flat or hooked. X-rays rule-out bony injuries like fractures. Simply speaking, shoulder impingement is caused by overuse. Over time, these tissues can become compressed or pinched under the acromion: Impingement symptoms also can occur when compression and microtrauma harm the tendon. These KPIs act as tracking technologies to collect data. Questions regarding the progress of any specific patient are encouraged, and should be directed to Dr. Tabaddor at 401-789-1422, ext. Rotate your shoulder to move your hand across your body without moving the elbow. Disclaimers aside, let's jump into these conservative treatment ideas for shoulder impingement. Shoulder impingement usually responds well to physical therapy, which uses gentle exercises to rebuild strength and range of motion. Here are the biggest problems with stretching and what you should do instead. Once diagnosed, our therapists will work on a plan to treat your shoulder quickly, and effectively. Step 1 With your back against a wall, raise the elbow to shoulder height. Even so, the 3-test cluster isnt perfect. Perform activities that boost the production of your bodys natural happiness hormones endorphins. Signs of a rotator cuff tear include (but are not limited to) pain with laying on the affected shoulder, pain with active rotation of your arms, shoulder weakness). Physical exercises for shoulder pain include the following: Doorway stretch. Stage three will be the fine-tuning and maintenance stage, where we would continue to strengthen the shoulder girdle musculature involved with shoulder activity. The rotator cuff muscles stabilize the glenohumeral joint. This impingement causes pain and movement problems. Its especially important to avoid any movements that worsen the pain. Stand bent forward so that your arm hangs in front of you. Athletes are encouraged to perform lower extremity strengthening and conditioning activities specific for their sport. Give it some rest when it is acting up, however still use it during activities that do not bother it. Below you can find some common signs (observable manifestations) and symptoms (perceived manifestations) that are worth checking out to see if you may be affected by SIS. The pain forced me to stop lifting. Did you know that shoulder impingement is one of the most common causes of shoulder pain? Pain-related fear is counterproductive for persistent musculoskeletal pain. If left untreated, a shoulder impingement can lead to more serious conditions, such as a rotator cuff tear. "Physical therapist-led exercises show equal effectiveness compared with surgery in the long term in patients with shoulder impingement syndrome," say authors in the Journal of Rehabilitation Medicine . Your email address will not be published. Talk to your physical therapy provider about activities that require modification and about motions and positions to avoid as you are healing from your injury. Generally speaking, the better your adherence to your recommended exercise program and the better you are able to modify your activities according to advice given by your physical therapist, the sooner you should get better. If youre experiencing any of these symptoms. Dr. Jerome G. Enad, MD and board-certified orthopedic surgeon, says "Shoulder impingement occurs when one part of the shoulder is rubbing and grinding on another part, causing pain." Anti-inflammatory medications and physical therapy work best to counteract shoulder impingement and improve hand movement. Rotator cuff tendons. These are self-treatments that have helped many of Bob and Brad's patients. Back to Dashboard. Bursitis is an inflammation of a shoulder bursa, a fluid-filled sac that reduces friction. MRIs show the soft tissues in the shoulder. According to Paladino, these exercises are generally easy to do and likely won't aggravate shoulder pain: Most row variations (ex., inverted rows, bent-over rows, low-lat rows) Biceps curls Triceps pushdowns As with any other injury testing discussed in this article, I highly recommend that you go and see a physical therapist in-person to appropriately evaluate your muscle strength. Repeated use of the shoulder. Did you know that the shoulder joint is the most mobile joint in the human body? Patients can do this exercise with or without weights. The supraspinatus muscle and subacromial bursa sit between the acromion and the humerus. If left untreated, however, it may result in further damage or injury to your shoulder that could require surgery. 2022 ExerciseProAdvice.com Contact us: contact@exerciseproadvice.com, Absolute Best Shoulder Impingement Exercises (Self-Treatments), How To ELIMINATE Shoulder Pain Shoulder Impingement Exercises, #1 Shoulder Impingement Exercises (Best Success Rate). Shoulder pain occurs for a variety of reasons. Refresh Page Referred pain from the neck often produces shoulder impingement symptoms which resolve after treating the neck (5). Exercise has a mind-boggling placebo effect. 7) Serratus Anterior Punches The serratus anterior originates from the side of the ribcage and attaches on the inside of the shoulder blade. It happens when the tendons and soft tissues around your shoulder joint become trapped between the top of your upper arm bone (the humerus) and the . Slowly lower your arms. See if you can feel the acromion process on your shoulder: As we reach overhead, the humerus (upper arm bone) elevates, narrowing the space under the acromion. Sure, sleep is underrated. There are two main muscles of the chest. Shoulder Impingement Protocol Page 2 of 3 Last Updated September 3, 2020 8. Relax so that the full weight of your arm can better "distract" (open up the joint space in) your shoulder. Now move your arm inward, away from your body until it is at a right angle with the band taut. Shoulder impingement occurs when soft tissues become painfully entrapped in the area of the shoulder joint . The rotator cuff sits beneath the top of the shoulder, which is called the acromion. An impinging shoulder will often improve in a few weeks or months, especially with the right type of shoulder exercises, but occasionally it can be an ongoing problem. Plus, isometrics have a pain-relieving effect for tendon pain (7). Rotate your shoulder to move your hand across your body without moving the elbow. Start with the following exercises if you are just starting out. Weakness of these muscles increases the risk of shoulder impingement and pain. They contribute positively towards your rehabilitation, particularly if performed regularly. Clasp your hands together and lift your arms above your head. Set your left hand on the outside of your right knee and press down slightly to stabilize yourself. So always a good start to add range, before we load it. Left untreated, your shoulder impingement can lead to: Your physical therapist will devise an individualized treatment plan and will take into consideration factors such as: Shoulder impingement can be painful and can affect your daily life. A significant improvement tells me the neck is contributing to the shoulder pain. The glenohumeral joint is the most mobile joint in the body. Step 2 With the help of your other arm, rotate the upper arm (external rotation) as far back as possible. This. You may also be at an increased risk for shoulder impingement if youve had previous shoulder injuries, have an abnormally shaped acromion, or are older. Physical therapists are movement experts who improve quality of life through: Attach one end of a resistance band to a door handle. The good news is that it is a very common, and typically very manageable condition. Now reach both arms up in over your head. Listen to your body and try not to overexert yourself too quickly. Typically the best shoulder impingement treatment is Physiotherapy. Talk to your physical therapist about parameters (repetitions, sets, rest, frequency, etc.) If youre a swimmer, you should take some time off from training to allow the recovery process to progress. 2. The shoulder is unique because here the muscles and tendons are sandwiched between bones.1 If you tap the tip of your shoulder, you can feel bone immediately below the skin surface. X-rays will identify how much narrowing of your bony structures (humerus and acromion) has occurred, whereas an MRI scan can provide you with details about the health of your soft tissues (tendons, muscle, ligaments, bone), which can be used to exclude more serious injuries, such as a rotator cuff tear. Bursa (a fluid-filled sac that provides a cushion between the bony acromion and the rotator cuff tendon. In addition, during the second phase of rehabilitation, stabilization and strengthening exercises for the abdomen and lower back region are initiated. Whether you can do household chores for exercise depends 100% on your expectations. Pain reproduction indicates a positive test. Eagle arms spinal rolls This exercise helps stretch the chest, shoulders and upper back. Modern life puts us in a flexed position with our shoulders forward and upper back rounded. Shoulder pain affects up to 30% of adults each month. The shoulder is one of the most mobile joints in the human body. We recommend that you rest your shoulder, and try to avoid strenuous activities. Also Check: Body Weight Exercise For Shoulders. Repeat this in the "Y" position and "T" positions. Take-Home-Message #5: When the shoulder pain becomes too overbearing, try to alleviate your pain by following the PRICE acronym, engaging in some light exercising, or if the pain becomes chronic it may be beneficial to acquire a TENS machine as a temporary pain solution. Straighten your arm, but dont lock it. , however, it may result in further damage or injury to your shoulder that could require surgery. Give these a try as part of your upper body workout! Join my free weekly email newsletter and get 7 Secrets to a Fast Recovery! Simply speaking, shoulder impingement is caused by overuse. Your health care provider may get you to move or test your strength in a specific position. Dont suffer needlessly, book a consultation to see one of our physical therapists today. Strengthening exercises are progressed in this phase to more aggressive isotonics aimed at restoring balanced muscle force coupled by performing isolation exercises of selective muscles. Patients think its magic. Of note, if you have been diagnosed with a shoulder condition, it is best to consult your doctor before incorporating these exercises into your regular workout routine. You should find that you are able to reach a lot higher. Frequently associated conditions include, but are not limited to rotator cuff tendinitis, rotator cuff strains, shoulder bursitis. Tuck your shoulder blades down and back and make sure your head is squarely over your shoulders. I heard all the stretching myths. However, they may not be appropriate for everyone. Shoulder Forward Elevation (Assisted) This exercise can be done either lying down (A) or sitting down (B). The group of muscles and tendons that attach your upper arm bone to your shoulder is called the rotator cuff. I hope that this list of shoulder therapy exercises will help you find relief. Take-Home-Message #4: Beside providing you with an individualized exercise program, physical therapy providers can help improve your condition through proper injury-specific education, through the use of manual therapy and the use of adjunct modalities. Good shoulder joint biomechanics will take pressure of injured tissues and allow them to heal and move properly. It is important not to arch your back, or cheat by using larger body movements. Isometric exercises are exercises where your limb is not moving through space and tends to be the safer option during initial stages of injury rehabilitation, particularly when you do not have pain-free, full range of motion. The most common causes of impingement are an injury to the shoulder, doing activities such as heavy lifting or bone spurs. I use chin tucks (also called cervical retractions) to screen the neck: Heres how I structure the assessment: First, I establish a painful baseline motion, like reaching the arm overhead. Stand with your arms at your sides and your palms facing forward. As you can see in the video below, when your rotator cuff rubs, or catches, on the acromion this is called shoulder impingement syndrome. Sidelying shoulder ER and prone rowing with shoulder ER have been shown to elicit high posterior cuff EMG activity and are therefore commonly prescribed exercises.69. Physical therapists and physicians often use a 3-test cluster to test for shoulder impingement: The patient reaches overhead with thumb down. When tendons are irritated, they may become swollen. is called the rotator cuff. Read Also: Leg Strengthening Exercises For Seniors. Injury, such as a fall, where the shoulder gets compressed. Some people may have a shoulder impingement all their lives from heredity. Plenty of mobility but not much stability. You want to raise your shoulders, roll them back, down and then hold. They target the middle portion of the trapezius muscle (below): Perform these just like prone Ts, the only difference is the angle of motion. Phase III is the last phase of the shoulder impingement rehabilitation program. Initially, try to avoid high-intensity moves in large ranges of motion . A systematic review conducted in 2004 by Lori Michener, Matthew Walsworth, and Evie Burnet looked at the effectiveness of rehabilitation for patients with Subacromial Impingement Syndrome and found that strengthening the scapular stabilizing muscles was preferable to no treatment. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Shoulder Impingement Exercises - Ask Doctor Jo - YouTube A shoulder impingement is when there is compression at the shoulder joint that causes pain and inflammation. Some days you theshoulder impingement pain can be a bit overwhelming, so it is a good idea to inform yourself about a few short-term solutions for pain management. Heres how to overcome it. This exercise has 3 parts to it. It constricts the blood vessels and helps decrease any swelling that may be present as a result of inflammation. Carefully try them out with your physical therapist and see which one work best for you. A44 - A45. It is not medical advice. are an important part of the rehabilitation process, and may include: before engaging in any exercises involving your affected shoulder, as, hundreds of patients suffering from shoulder impingement syndrome. "Neutral position" of the back, shoulders, and spine should be maintained during standing, sitting, and lifting activities. Rock from yourback foot to your front foot. 104. During your assessment, your physical therapist may assess your shoulder flexors (the muscle group that is responsible for elevating your arm out straight in front of you) and your shoulder abductors (your muscle group that is responsible for elevating your arm out straight to the side). Perform some gentle exercising from Phase I of the physical therapy exercise program to increase the activity of the muscles responsible for proper shoulder posture. If the injection works, even if it is only . Then raise your arms up towards the ceiling by squeezing your shoulder blades together. Those motions help us throw a ball, swing a golf club, reach a high cabinet or grab the last package of toilet paper off the top shelf. When you have been sitting 15+ minutes, try to stand up and move around. Impingement syndrome is a frequent cause of shoulder pain. Depending on the severity of your case, there are several ways to treat shoulder impingement. Daily tasks like reaching to top shelf are excruciating. Shoulder impingement syndrome is a common shoulder problem; it's estimated that this condition causes up to 65% of all shoulder pain. Your physical therapist can provide manual therapy, patient education, and guidance on the best stretches and strength exercises for your shoulder. Sets and reps depend on shoulder irritability. A bursa is a sac that cushions an area around a joint. Shoulder impingement refers to a painful pinching of the soft tissues of the shoulder. Constant (but mild) pain in your shoulder, Pain that radiates from the front of your shoulder to your arm. If you suspect that you may have shoulder impingementor are experiencing ongoing shoulder pain, Combined with manual physical therapy treatments. Step 4 Slowly lower the hand and arm. The supraspinatus muscle and subacromial bursa (bursa = fluid-filled sac) sit between the acromion and the humerus. If the acromion is hooked, the joint space may be smaller than normal. In fact, the majority of shoulder pain patients we treat have signs of impingement due to their daily activities. You may try some over the counter anti-inflammatory medication like A key to preventing shoulder impingement. We use our shoulders to move our arms.The shoulders have a tremendous range of motion. Diagnoses are usually made based on subjective (the story), as well as objective data gathered from assessments of your presenting range of motion, upper body strength, special testing and movement observation. These exercises will help to keep your muscles active, reduce the detrimental effects of muscular atrophy from underuse and keep your joint moving to enhance your shoulder mobility. As a bonus, they feel great! A mobile thoracic spine makes it easier to reach the cookie jar on top of the fridge. Plus, physical tests and imaging options dont diagnose shoulder impingement well. When a patient has shoulder pain, I always assess the neck. Working the muscles that attach to the shoulder can help you maintainor even gainstrength when you have a pain flareup. Especially if our work station isnt optimal and we sit with poor posture. Most shoulder impingement occurs underneath the acromion process. Treatment starts at the neck. Shoulder impingement syndromeor SIShappens when there is squeezing, pinching, or consistent rubbing between the humerus (arm bone) and the top outer edge of the shoulder blade, called the acromion. Most shoulder impingement occurs underneath the acromion process. So, at this point you may be wondering what is happening on a structural level within your shoulder joint. Isometrics are a great option with irritable shoulder pain. They can be remedied through exercise and working with a skilled physical therapist. Below you can find a list of shoulder impingement exercises that may help your recovery and you can discuss with your physical therapist. There are several causes to shoulder impingement syndrome including: Repetitive overhead movements, such as golfing, throwing, racquet sports, and swimming, or frequent overhead reaching or lifting. Attach one end of a resistance band to a door handle. Save my name, email, and website in this browser for the next time I comment. Start with light weights since the hand is so far away from the body; the lever arm is extremely long which means the muscles have to generate a lot of torque to lift even small weights. https://www.youtube.com/watch?v=xZKlQlkAeZA, https://www.youtube.com/watch?v=0d8OPH6aeo8, https://www.youtube.com/watch?v=WklUZWulQao. The content of this site is intended for informational and educational purposes only. Jacob's academic background includes a Bachelor of Science in Exercise Science and Doctor of Physical Therapy. You should also avoid certain types of weightlifting, such as overhead presses or pull downs. A few times a day for 10 to 15 minutes at a time can help to relieve the pain. PTs are trained to assess your shoulder and prescribe the proper treatment for your specific situation. leads to a quicker recovery from shoulder impingement. Growths (bone spurs) on the acromion can also narrow the joint space. In extreme cases, pain will be present all the time and it may even wake the injured individual from a deep sleep. The muscles of the neck are an important group of muscles to consider when it comes to good posture. REFERENCE: Clinical Orthopaedic Rehabilitation, 2nd . If youre experiencing any of these symptoms, a visit to one of our physical therapists will help to determine if you have shoulder impingement syndrome. Chest stretch Stand in a doorway and place your bent elbow against the doorframe, so your upper arm is parallel to the ground. But thats simply. Physical factors play a role in shoulder impingement, too. Of note, if you have been diagnosed with a shoulder condition, it . Dont Miss: What Exercise Is Good For Weight Loss. If you have any questions, please dont hesitate to contact us here. Your body likes to move. to rely on your TENS unit, as you will want to participate in a corrective exercise program to help you heal and get rid of the pain in the long-term. Your palm should be facing in while doing this exercise. *This information about physical therapy for shoulder impingement was reviewed by Dr Natalie Thomas, PT, DPT. You may have been told by your physical therapist, doctor, or by doing some thorough research on your own that you may be suffering from a condition called shoulder impingement syndrome (SIS) Ouch! As mentioned before, your health care provider should be the person performing these, as the purpose of special tests is frequently to provoke pain and you may be at risk for worsen your condition if it is performed incorrectly. and will take into consideration factors such as: But the good news is that most people are fully recovered within a few months. Exercises are a great way to free up a frozen shoulder and relieve discomfort for people with shoulder pain. Use a towel under the armpit to increase blood flow (8) and muscle activation (9) of the rotator cuff. and flexibility of the shoulder with exercises and stretches. Reactivate shoulder blade musculature. What Kind of Physical Therapist Do I Need? Start changing your life today! Put your hand on the doorjamb just below shoulder level. Research has found that those who have shoulder impingement and incorporate thoracic extension have had superior results with their recovery compared to those who dont. Let me give you a brief overview. Pendulum This first exercise, called a pendulum or "arm hang," is remarkably easy. Huntington Beach, CA 92649 Irvine, CA 92614 It is important that your scapula is in the correct position during your everyday arm movements and this exercise motion is aimed at helping do just that. Ive worked with countless patients whose impingement symptoms disappear after a 30-second neck exercise. There are exercises that can help reduce shoulder impingement symptoms. The injection plus the physical therapy leads to relief 75% of the time. Shoulder impingement is a painful condition when the rotator cuff becomes inflamed and irritated as it moves through a narrow space. Manual physical therapy for shoulder impingement may include: Gentle joint movements Shoulder stretches Soft-tissue massage You will also be instructed on which exercises you can do at home without supervision, and your therapist will provide an education surrounding posture and posture techniques that will help speed your recovery. Prone Ys target the lower trapezius muscle. If thats you, check out my guide on 5 Ways to Sit With Less Pain. But, the good news is that most people with shoulder impingement can rehabilitate quickly and effectively, but only if acted upon immediately. Last but not least, band pull-aparts will strengthen your upper back and improve your shoulder blade control. you may be wondering if physical therapy is the answer. This stretch helps you stay loose between sets. pain under the acromion). To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. You are now viewing our public site. Common signs and symptoms include, but are not limited to audible clicking/popping of the affected shoulder with arm movement, forward-rounded shoulders and sharp/throbbing pain with weighted arm movements. It doesnt matter if you are a weekend warrior, an active athlete, a stay-at-home mom, or you work behind a desk, no one wants to suffer shoulder discomfort. In this position, you will be squeezing your scapula together. Repeat a few times. Below you can find five great stretches to help you loosen up your neck. These exercises simulate the initial part of reaching overhead. It occurs more often among manual laborers and athletes . Shoulder impingement syndrome (SIS) is one of the more common injuries that can occur due to many reasons, such as prolonged poor positioning, repetitive overhead motions, as well as rather sudden impacts on the shoulder such as falls. As a result of the bodys pain response, muscles frequently decrease in activity and need to be activated repeatedly through conservative strengthening exercises. Then we retest the shoulder baseline. (cross street is Heil), 10540 Talbert Ave, Suite 110 You should see a doctor immediately when this happens because impinged tendons or muscles can tear or rupture easily. This exercise beefs up the posterior rotator cuffthe infraspinatus, teres minor and supraspinatusand its easy to progress. Internal Rotation: While standing with shoulder abducted to 90, place T-bar or broom stick behind upper arm and grasp lower bar with involved hand. Its even hard to sleep! I instruct patients to lift the arm to shoulder height, but as rehab progresses, arm elevation can increase. Too much of any of these activities without proper posture or muscle balance often leads to impingement and pain in the shoulder. Place ice on the affected area for about 15-20 minutes at a time and ensure to place a small towel between your skin and the ice pack. During physiotherapy you'll start by completing gentle exercises to strengthen the muscles of the shoulder and to restore range of motion. 7 Knee Pain Myths You Have Definitely Heard, Overcome Your Fear Of Movement (Or Anything Else), How to Create Your Perfect Workout in 5 Simple Steps, Household Chores for Exercise? They are called scaption because theyre performed in the plane of the scapula (shoulder blade), 30 in front of sideways. Before starting any shoulder exercise program, ensure to confirm with your health care provider that you are truly suffering from shoulder impingement, as exercise prescription for other shoulder injuries will likely differ in terms of their parameters (repetitions, sets, rest periods, frequency, etc.). Its a small movement. An injury to the shoulder also can cause this condition. Lie down on your back with your knees bent, feet on the floor, and have the foam roll just underneath your shoulder blades. Shoulder impingement can be caused by the wear and tear of aging, or by overuse or injury in your: Shoulder blade or postural muscles. I use a light resistance band for the prehab exercises, working in the 10-20 repetition range. Hold this pose for about 15 seconds and repeat 5 times. Read Also: Best Exercise For Mental Health. , when your rotator cuff rubs, or catches, on the acromion this is called shoulder impingement syndrome. During your active range of motion assessment, your physical therapist will likely find that you will have difficulty with lifting your arm above shoulder level without significant discomfort, either when straightening your arm out in front of your body or when lifting it out to the side. About halfway of your full shoulder range, you may be experiencing a lag (a slowing of your movement) and your shoulder feels like it catches. If you have significant and persistent shoulder pain, its important to see your healthcare provider to get an accurate diagnosis. By keeping your shoulders back, your ears in line with your shoulders when sitting or standing, you are decompressing the affected structures and allowing them to work better.