Shoulder impingement can stop you from doing your daily activities but specific exercises can help. It is caused by compression of rotator cuff tendons due to repetitive overhead activities and overuse which leads to pain and limited mobility.
Research shows that around 10-20% of people in the general public have shoulder impingement, and this percentage is even higher among players.
Strengthening and stretching exercises that focus on the shoulder and surrounding muscles are essential for alleviating pain caused by shoulder impingement. In fact, many people experience significant relief with consistent, targeted exercises.
With that in mind, I’m here to guide you through the best shoulder impingement exercises to target the pain and aid in your recovery.
What is Shoulder Impingement
Shoulder impingement is the compression of the rotator cuff tendons within the subacromial space, a small area between the shoulder blade and the shoulder joint.
This compression can cause significant shoulder pain and discomfort especially during movement. We often see this in people who do repetitive overhead activities, athletes, manual laborers or even those with anatomical variations like curved or hooked acromion.
The main cause of shoulder impingement syndrome is overuse of the shoulder especially from activities that involve repetitive overhead movements.
Common symptoms are pain when lifting the arm, pain when reaching behind the back and persistent pain that can lead to weakness and limited mobility.
How Exercises Help with Shoulder Impingement
This types of exercises can reduce pain and improve mobility and may avoid injections or surgery. Specific exercises create more space around the shoulder joint and relieve pressure on the rotator cuff tendons and overall shoulder function.
Strengthening the rotator cuff muscles through specific exercises helps the shoulder to handle weight and stress and aid in recovery and prevention.
Doing these exercises regularly helps manage shoulder impingement and get back to daily activities without discomfort. The standing external rotation with resistance band for example is an exercise that re-trains shoulder movement and fortifies the rotator cuff.
Shoulder Impingement Exercises
Doing effective shoulder impingement exercises can reduce the risk of worsening the condition and avoid further injury. These exercises stabilize and reduce inflammation in the shoulder which is key to recovery.
Including specific exercises in your regimen can give you noticeable shoulder pain improvement in a couple of weeks.
For example shoulder scaption exercises improve shoulder mobility and stability while thoracic extension exercises are good during recovery from shoulder impingement.
Exercises like shoulder blade flexes release tension and stiffness and gives relief from pain.
Doing the doorway stretch targets the chest and front shoulder muscles and increase flexibility and reduce tightness. Lets check out them in details:
1. Shoulder Flexion
Shoulder flexion is lifting the arm up and over the head a movement used in many daily and athletic activities. This exercise improves overall shoulder joint function and mobility.
Stand or sit with your arm straight in front of you at shoulder height, elbow straight. Hold for a few seconds then lower the arm.
Regular practice of shoulder flexion exercises will increase your shoulder’s range of motion and flexibility.
2. Pendulum Stretch
The Pendulum Stretch is a simple exercise to increase shoulder flexibility and reduce stiffness. To do this stretch lean forward with your unaffected hand on a table or chair, let your affected arm hang down and gently swing it in small circles.
This will relax the shoulder muscles and increase flexibility.
This also increases circulation in the shoulder joint and helps in recovery from stiffness. It’s good for post-surgery rehabilitation as it increases flexibility and reduces discomfort.
3. Cross-Body Stretch
As you can see, the Cross-Body Stretch targets the back shoulder muscles and reduces tightness.
To do this stretch place one arm across your body and use the other arm to pull it towards your chest. Hold for 5 seconds. Repeat 10 times.
This stretch reduces tightness in the back shoulder and increases circulation in the shoulder area.
4. Doorway Stretch
The Doorway Stretch increases shoulder mobility and flexibility. Stand in a doorway, place your forearm on the frame and turn your body away to stretch the pectoral muscles. Hold for 5 seconds, relax and do 10 repetitions of the chest stretch.
Meanwhile, regular practice of the Doorway Stretch will increase shoulder flexibility over time. It reduces shoulder tightness and improves posture so it’s a great addition to your exercise regimen.
5. Scapular Squeeze
The Scapular Squeeze is a simple exercise to strengthen the muscles between the shoulder blades which is key to shoulder stability.
To do this exercise stand with your arms at your sides and squeeze your shoulder blades together as if you’re holding a pencil between them. Hold for about 5 seconds. Then release. Do about 10 repetitions.
Doing scapular squeezes regularly will improve posture by counteracting slouching.
This exercise increases proprioception and stability in the shoulder so it’s part of a shoulder impingement exercise routine.
6. External Rotation with Resistance Band
External Rotation with a Resistance Band is important for strengthening the rotator cuff which is key to shoulder stability.
To do this exercise attach a resistance band to a door handle, stand sideways with the affected shoulder on top and keep the elbow at 90 degrees. Rotate your shoulder outward pulling the band and then return to the starting position. Do 10 to 15 repetitions for each arm make sure to do the same number for both sides.
Adding external rotation exercises will prevent rotator cuff injuries by strengthening the muscles that stabilize the shoulder joint.
This is especially important for rehabilitation as it targets the rotator cuff muscles that maintains shoulder health and the rotator cuff tendon.
7. Internal Rotation with Resistance Band
Internal Rotation with a Resistance Band is another exercise that improves shoulder function through targeted strengthening.
To do this exercise stand sideways with a resistance band attached to a door handle, bend your elbow and rotate your shoulder to move your hand across your body. This exercise balances the shoulder muscles which is key to joint health.
8. Isometric Shoulder Exercises
Isometric Shoulder Exercises build shoulder strength without moving the shoulder joint so it’s perfect for post-surgery shoulder patients. To do this exercise press your hand against a wall or door frame in different directions (forward, backward and sideways) without moving the shoulder joint. Hold for a few seconds before relaxing.
These exercises build shoulder strength without straining the joint which is important during the recovery process. They maintain muscle tone and stability without aggravating the shoulder.
Precautions Before Starting Shoulder Impingement Exercises
For instance, a systematic review found that the prevalence of shoulder pain in the general population varies greatly, from 6.9% to 26% for point prevalence, and 18.6% to 31% for 1-month prevalence.
Before starting shoulder impingement exercises take these precautions to ensure safety and effectiveness.
First consult a healthcare provider. They can assess your shoulder condition and give you personalized advice. Second warm up your body before exercises to reduce the risk of injury and improve performance.
Do the exercises slow and proper. Rushing through or using wrong form can lead to more injury and hinder progress.
If you feel sharp pain while exercising stop immediately and consult your physical therapist for advice. Adjusting exercise intensity so you don’t worsen the shoulder pain.
Gradually increase the intensity and duration of your exercises to build strength without strain. We want to heal and improve mobility not to push through pain.
Warm-Up
A warm-up routine prepares your shoulder for exercise and reduces the risk of injury.
It should take 5-10 minutes and include light activities like arm circles, shoulder shrugs and brisk walking. These activities increase blood flow to the shoulder muscles and joints making them more flexible and ready for impingement exercises.
Including pendulum stretches in your warm-up can further increase shoulder flexibility and reduce stiffness.
These stretches are great in relaxing the shoulder muscles and improving their range of motion.
Listening to Your Body
Of course, listen to your body during shoulder impingement exercises. Adjust exercises based on your body’s response to avoid further injury. If you feel discomfort or sharp pain stop or modify the activity. This way you prevent further damage and promote healing.
If any exercise gives you significant pain stop immediately and consult with your healthcare provider.
Additional Tips for Shoulder Impingement Management
Shoulder impingement management requires a whole body approach that includes regular stretching, ergonomic adjustments and mindful activity modifications.
Regular stretching will maintain shoulder flexibility and prevent injuries. Activities like yoga will increase flexibility and support shoulder health.
Ergonomic adjustments like setting up your workspace properly with the monitor at eye level and using a supportive chair will reduce shoulder stress. Taking frequent breaks and varying activities will prevent overuse.
Adding dynamic stretches to your warm-up will increase blood flow to the shoulder area and prepare it for the next activity. Gentle arm swings and other dynamic movements should be part of your warm-up to loosen the shoulder muscles.
Good Posture
Good posture will improve shoulder position, reduce strain and alleviate pain. Practices like scapular squeezes will improve posture and strengthen the shoulder muscles and reduce the risk of impingement.
Regular posture checks will reduce strain and prevent further injury to the shoulders. Being mindful of your posture throughout the day will maintain shoulder health and prevent impingement symptoms.
Ergonomic Adjustments
Ergonomic adjustments will reduce shoulder stress during daily activities. Using a supportive chair with good lumbar support will maintain proper spinal alignment and reduce shoulder discomfort. Placing your keyboard and monitor correctly with the monitor at eye level will reduce strain on your shoulders.
Using adaptive tools will also help you do daily tasks without straining the shoulders.
Avoid Painful Activities
A study from the Journal of Shoulder Surgery found that 36% of swimmers and tennis players suffer from shoulder impingement.
To manage shoulder impingement:
- Modify or avoid activities that hurts the shoulder.
- Use proper technique when doing activities that may hurt.
- Take breaks to reduce shoulder stress.
When to See a Doctor
See a healthcare provider to evaluate your painful shoulder before starting any exercise program. Pain, swelling or difficulty moving the shoulder will require a doctor’s visit.
My point is this, if symptoms get worse or affect daily activities, seek treatment.
Ignoring shoulder impingement symptoms may lead to serious complications or worsening of condition.
Conclusion
With all of this in mind, shoulder impingement exercises involve a combination of strengthening and stretching to alleviate pain and improve mobility. Exercises like the doorway stretch, internal and external rotations, and scapular squeezes can help to open up the shoulder joint, reduce inflammation, and strengthen the muscles around the rotator cuff, which ultimately promotes healing and restores function.
