Shoulder pain caused by overhead lifts, even bench press, and push-ups is often associated with shoulder impingement. Shoulder impingement is where the upper arm bone pinches the tendon of the supraspinatus muscle as it rotates in the shoulder joint. Usually, this occurs when lifting objects overhead or raising your arms to at least 90 degrees whether in front of you or out to the side. Here are a couple of exercises to address impingement:
?Straight-Arm Band Press with Rotation –
1️⃣ Stretch out a light exercise band at shoulder height.
2️⃣ Stand facing the band and extend your arm out straight holding the band in that hand. Your chest should be up with your abdomen lifted for good posture.
3️⃣ With the arm straight out and tension on the band, rotate your palm up, twisting the band. Slowly return to palm down and repeat.
4️⃣ Try 10 -15 repetitions. Then turn to face sideways with your arm out to your side and repeat the movement now with the arm directly out to the side.
1️⃣ Use a pull-up bar arranged at just about the highest you can reach with your feet on the ground.
2️⃣ Hold the bar with one hand and an overhand grip. With your arm straight, step forward and lower your body to hang from the bar. You do not have to lift your feet off of the ground. Try holding more and more of your body up by your hand.
3️⃣ Repeat with an underhand grip and with the other hand. Try two hands as well. Try to maintain a straight body stance without leaning or twisting.
?Scapular Pull-ups –
1️⃣ These can be challenging and work the scapular stabilizers and movers.
2️⃣ Hang from the pull-up bar with both hands using either an overhand or underhand grip.
3️⃣ Keep your feet on the ground to help with form until you can pull your whole body weight.
4️⃣ With straight arms, pull your shoulder blades back and down behind you lifting your body. Use your legs to help get your full range of motion. Slowly allow your shoulder back up and then repeat 10 – 15 times