Shoulder impingement arises when rotator-cuff tendons are compressed as they pass beneath the acromion. Common triggers include repetitive overhead activity, poor posture, or anatomical variations. Symptoms range from sharp pain to loss of strength and mobility. Early rehabilitation helps prevent chronic inflammation or tears.
Understanding Shoulder Impingement
Shoulder impingement occurs when the rotator cuff tendons are compressed or irritated as they pass through the shoulder joint. This compression can result from repetitive use, poor posture, or anatomical variations such as a hooked acromion. Common symptoms include pain during overhead activities, limited range of motion, and shoulder weakness. Left untreated, impingement can lead to chronic inflammation or rotator cuff tears, making early intervention crucial.
Why Targeted Exercise Matters
Stretching and strengthening exercises play a central role in shoulder impingement recovery. By retraining posture, improving joint mobility, and reinforcing stabilizing muscles, patients can reduce pain and prevent recurrence. Targeted movements help decrease pressure on the rotator cuff and enhance the function of the scapula and surrounding muscles. A thoughtful approach to rehabilitation can speed healing and restore shoulder performance.
Top 10 Exercises for Relief
1. Pendulum Swings
Purpose: Gentle mobilization to reduce pain and promote circulation.
Instructions: Stand or sit slightly bent forward. Let the affected arm hang down. Gently swing it in small circles (clockwise and counterclockwise)
for 30 seconds to 1 minute. This low-impact motion helps loosen the joint without straining the rotator cuff.
2. Scapular Squeezes
Purpose: Strengthen shoulder blade stabilizers.
Instructions: Sit or stand tall. Gently squeeze your shoulder blades together as if pinching a pencil between them. Hold for 5 seconds and repeat 10 times. This helps reset shoulder posture and reduces pressure on the impinged area.
3. Wall Angels
Purpose: Improve shoulder mobility and upper back posture.
Instructions: Stand with your back and arms pressed against a wall. Slowly raise and lower your arms in a “snow angel” motion. Keep in contact with the wall throughout.
4. Doorway Stretch
Purpose: Stretch tight chest and anterior shoulder muscles.
Instructions: Stand in a doorway with elbows bent at 90 degrees, hands placed on the doorframe. Gently lean forward until a stretch is felt in the front shoulders. Hold for 20–30 seconds.
5. External Rotation — Resistance Band
Purpose: Strengthen the rotator cuff’s external rotators.
Instructions: Attach a band at waist height. Keep your elbow bent at 90 degrees, tucked at your side. Pull your forearm away from your body and return slowly. Do 2 sets of 10–15 reps.
6. Internal Rotation — Resistance Band
Purpose: Strengthen internal rotator cuff muscles.
Instructions: Same setup as above. This time, pull the band toward your body, keeping the elbow stable. Avoid jerky movements – control is key.
7. Shoulder-Blade Push-Ups
Purpose: Improve scapular strength and control.
Instructions: In a push-up position (on knees or toes), keep arms straight and slowly pinch shoulder blades together, then press them apart. Start with 2 sets of 10 reps. Focus on small, controlled movements.
8. Sleeper Stretch
Purpose: Improve internal rotation flexibility.
Instructions: Lie on your affected side with the elbow bent at 90 degrees. Use your other hand to gently press the forearm toward the floor. Hold for 20–30 seconds, repeat 2–3 times.
9. Cross-Body Shoulder Stretch
Purpose: Loosen posterior shoulder muscles.
Instructions: Bring your affected arm across your body at shoulder height. Use your opposite hand to gently pull it closer. Hold for 20–30 seconds and repeat on both sides.
10. Foam-Roller Thoracic Extensions
Purpose: Enhance upper back and shoulder mobility.
Instructions: Lie on your back with a foam roller placed horizontally under your upper spine. Support your head and gently extend backward.
Repeat 8–10 times, breathing deeply with each extension.
Tips for Safe, Effective Practice
Before starting any new routine, warm up with gentle shoulder rolls or arm circles. Stop if you feel sharp or worsening pain – mild discomfort is okay, but pain is not. Perform exercises slowly and with control, focusing on quality over quantity. If symptoms persist or worsen, consult your orthopaedic provider or physical therapist. Custom programs may be necessary based on the severity and cause of your impingement.
Recovery Takes Patience
With consistent effort and correct technique, these 10 exercises can significantly reduce shoulder impingement pain and restore mobility. Remember, recovery takes time—listen to your body, progress gradually, and be patient with the process. For best results, combine these exercises with ergonomic habits and regular posture checks. And when in doubt, seek expert guidance to stay safely on track.
Think You Might Have Shoulder Impingement? Let’s Talk.
If the pain, stiffness, or weakness described above sounds familiar – you’re not alone. Shoulder impingement is one of the most common causes of shoulder pain, and it’s highly treatable with the right approach.
Our orthopaedic specialists are here to evaluate your symptoms, provide a personalized care plan, and help you get back to doing what you love – pain-free.
Call us today at (360) 570-3460
Or request an appointment online at www.olyortho.com
Don’t wait for the pain to get worse. Relief could be just one visit away.
This information has been medically reviewed by Dr. Zachary Abbott, D.O., a board-certified physiatrist at Olympia Orthopaedic Associates.