Contemplating with shoulder impingement can feel like bearing a heavy burden you cannot set down—every motion becomes a chore, and relief appears just beyond your grasp. But minor, targeted stretches can unwind that tension swiftly, allowing you to reclaim smooth, pain-free motion. If your shoulder aches when reaching overhead or even lying in bed, these five exercises may be the key to unlocking comfort sooner than you imagine. Stick around—they’re more straightforward than you would anticipate.
Isometric Shoulder Internal and External Rotation
Stand in a doorway with your hands on the frame just below shoulder height, elbows bent, and take a small step forward to lean into the stretch.
For shoulder impingement syndrome, isometric exercises strengthen the rotator cuff without stressing the joint. Place a rolled towel under your painful arm, stand facing a wall, and bend your elbow to 90 degrees. Gently press your hand into the wall at 25-50% pressure—like pushing a door shut slowly—for 10 seconds. Do 10 reps of internal rotation, then switch to external rotation. This stabilizes your shoulder blades and eases thoracic spine tension.
Physical therapy often uses these moves because they’re low-impact but effective for shoulder pain. Keep movements controlled—don’t rush—and breathe steadily. In the event discomfort spikes, ease off. Consistency matters more than force.
Side-Lying Shoulder External Rotation
Since shoulder impingement can make even simple movements uncomfortable, side-lying external rotation offers a gentle way to rebuild strength without straining your joint. Lie on your unaffected side with a rolled-up towel under the arm of your affected shoulder. Hold a light weight (start with 1 lb) and slowly lift it to shoulder level, then lower it back down. This targets the external rotator cuff muscles, which often weaken with impingement.
| Key Tips | Details |
|---|---|
| Position | Lie on your unaffected side, towel under arm |
| Weight | Start with 1 lb, progress to 5 lbs |
| Reps/Sets | 3 sets of 10 or 30 reps straight |
Keep movements controlled—no jerking. Over time, this strengthens your shoulder without aggravating impingement.
Shoulder Scaption Exercise
A simple yet powerful way to ease shoulder impingement discomfort is the shoulder scaption exercise. This exercise targets your rotator cuff muscles while keeping your body in a safe position to avoid pain.
Hold a light weight or water bottle, then slowly lift your arm at a 45-degree angle from your side—don’t go too high. Lower it back down with control. Start with 3 sets of 10 reps or do 30 reps straight through. As you get stronger, you can gradually increase the weight up to 5 lbs.
This movement helps improve shoulder internal and external rotation while strengthening the area. Should you feel sharp pain, stop—it shouldn’t hurt. Consistency with these shoulder impingement exercises will help you move more freely over time.
Doorway Chest and Front Shoulder Stretch
Your shoulders carry a lot—literally. The doorway chest and front shoulder stretch eases tension in the front of the shoulder, especially should you’ve been hunched over.
Stand in a doorway, place your affected side’s forearm on the frame with your elbow tucked at 90 degrees. Gently lean forward, keeping your shoulder blades together and back straight. You’ll feel a stretch around the shoulder joint and front of the shoulder. Hold for 5 seconds, then relax. Repeat 10 times.
This opens tight muscles, improving mobility. Avoid arching your back—stay tall. Whenever pain flares, ease off. For variety, try arms up the wall to target different angles. Consistency helps, so do it daily. Your shoulders will thank you.
Crossover Arm Stretch
The doorway stretch loosens the front of your shoulder, but the crossover arm stretch tackles tightness in the back—a common trouble spot for impingement. Start on the side with your affected arm, keep your elbow bent, and slowly slide your arms across your chest. Use your other hand to gently pull until you feel a stretch in the back of your shoulder. Hold for 5 seconds, then release. Repeat 10 times.
This stretch eases pain relief by loosening the posterior capsule, one of the key causes of shoulder impingement. For more resistance, try a resistance band or combine it with exercises to strengthen surrounding muscles. Don’t forget to squeeze your shoulder blades for stability. A physical therapist can tailor diagnosis and treatment when discomfort persists.
Conclusion
So there you have it—five stretches to rescue your angry shoulder. Sure, it’s ironic that the thing causing pain (movement) is also the cure, but life’s funny that way. Stick with these, go slow, and soon you’ll be reaching for things without wincing—like that last cookie, which, let’s be honest, was the real goal all along.