Neer Shoulder Exercises

Shoulder exercises are used to improve the condition brought about by shoulder impingement syndrome or other symptoms related to arthritis, rotator cuff tear or joint stiffness in the shoulder. While many shoulder problems occur naturally due to old age or through heredity, shoulder problems occur in athletes who throw or sustain heavy hits to their shoulders, or workers who use repetitive overhead motions. Shoulder exercises provide a wide range of motion, ensure limber tendons and muscles, and return overall strength to the shoulder.

Neer's Stages of Impingement

• C.S. Neer described three phases of shoulder impingement in 1983, all of which describe varying degrees of pain, crepitus or shoulder weakness.

  Stage one is recorded as the mechanical irritation of the tendons in the shoulder area, which is caused by repetitive overhead motion. Stage one shoulder impingement occurs in younger people, mostly athletes, and can be rectified by physical therapy. Symptoms are pain and weakness in the shoulder area during overhead movements.

  Stage two, also termed fibrosis or tendonitis, occurs after repeated episodes of inflammation (during repetitive overhead movements) in patients 25 to 40 years of age.

  Stage three of shoulder impingement, also termed bone spurs and tendon rupture, results from continuous manual compression of the shoulder rotator cuff tendons.

  These stages of impingement have several underlying conditions, some of which are relieved solely by shoulder exercises, although some may also need surgery.

Shoulder Exercises

• Start with range of motion exercise, such as the arm circle exercise, which will warm up the shoulder for more rigorous exercises. Extend both arms to the side with your hands no higher than your shoulders. Rotate both arms forward (your hands will make small circles) at a moderate pace for one minute. Reverse the rotation for another full minute. Continue this cycle three total times, rotating your arms in wider circles each time.

  Stretching exercises ensure the shoulder is limber. Face a wall and place your right arm at shoulder height and against the wall. Rotate your body to the left, with your shoulder to the wall, allowing your pectoral and shoulder muscles to stretch. Allow for a moderate (and comfortable) amount of tension and hold for 30 seconds. Switch arms and repeat the process. Continue this cycle three full times.

  Do the upper middle back stretch. Cross your arms in front of you with your right hand resting on your left elbow and your right elbow resting on the top of your right hand. Push your shoulders forward, rounding out your back and stretching the muscles between your shoulders.

  Strength exercises return strength to the shoulder. A basic shoulder exercise is called the shoulder extension. You will need a five-pound weight for this exercise. Standing with your hands at your sides (and the weight in your right hand) raise your right arm as far as you can and hold it for one second. Repeat this motion ten times and then repeat the exercise with your left arm. Complete this cycle three total times.