Does the top of your shoulder hurt whenever you try to raise your arm out to the side and over your head? If so, you probably have impingement syndrome, a pinch of the supraspinatus tendon as it passes under the point of the shoulder. This common and disabling condition can be relieved with self-administered manipulation but with just one catch - the catch will return with continued reaching upward.
DOCTOR'S NOTE: Seek evaluation by a health professional if your shoulder pain is associated with arm weakness, shortness of breath, chest pain, arm swelling, or dizziness.
|Supraspinatus position of ease (WVSOM)|
- Sit with the involved arm resting on a table, counter, or the arm of a chair;
- Place a pillow under your arm and hand;
- If pain is not relieved, add a second under the arm and hand;
- When pain is relieved, rest in that position for 2-5 minutes;
- Slowly remove pillows, lower arm, and proceed to the SUPRASPINATUS STRETCH;
- Use this position of ease 2-4 times a day or as needed for pain relief.
|Supraspinatus stretch |
- Grasp the involved arm just above the elbow with the other hand;
- Allow the involved arm to relax and use the other hand to pull it across the chest as far as it will comfortably go;
- Take a few deep breaths and stretch for 10-20 seconds;
- Slowly lower the arm and proceed to the SHOULDER MOBILIZATION;
- Do this stretch 2-4 times a day.
- Sit or stand with a weight in the hand of the involved arm and the other arm leaning against a counter or wall;
- Allow the arm to hang freely and move the hand in small circles for 20-30 seconds;
- Move the hand in small circles in the opposite direction for 20-30 seconds;
- Do this mobilization 2-4 times a day.