lambchop, 1 year ago

I saw a physio, they gave me some exercises which didn’t help. I did a bunch of reading online and followed that advice and it worked.

1. sleeper stretch
2. external rotations from a stretched position, or sleeper stretch repetitions while holding a 2-4kg dumbbell
3. serratus strengthening exercises

www.healthline.com/health/sleeper-stretch

I had quite bad impingement from months of poor exercise selection at the gym. Changed the routine to be balanced internal/external rotation, did 1/2 above 1-2 times a day. Took a few months but now it’s completely better. I still do the stretching as a prehab now.