Exercises for Shoulder Impingement: Best Tips and Treatment 2023

Shoulder Impingement? 9 Exercises to Relieve Pain Now!

Are you experiencing discomfort in your shoulder area due to subacromial pain? You might be one of the many people who suffer from shoulder impingement, a condition that affects movement and stability. Fortunately, there are steps you can take to manage symptoms, such as adjusting your arm position and using a massage or a foam roll to improve your quality of life.

Rehabilitation is key to recovery, and strength exercises, massage, and foam rolling are among the top tips for managing symptoms. Doorway stretches and engaging in activities are also effective teaching points for improving movement and care.

But what else can help with subacromial pain? We’ll cover tests for diagnosing the condition, long-term treatment options, and additional resources to aid in your rehabilitation journey. Let’s dive into the world of exercises, massage, and foam rolling for shoulder impingement together. Don’t forget to keep track of your rep count!

Self-Test Instructions: How to Perform a Self-Test for Shoulder Impingement

If you’re experiencing shoulder pain, it’s possible that you have impingement syndrome. This condition occurs when the tendons or bursa in your shoulder become compressed between the bones. Fortunately, there’s a simple self-test you can do to determine whether you have impingement syndrome. A teaching point is to perform this step cautiously and consider seeking advice from a PT if necessary. Additionally, massage therapy may also be helpful in relieving symptoms.

Don’t worry, there’s a way to figure out if you have impingement syndrome all by yourself! Just be careful when doing the test, and if you’re not sure, it’s always a good idea to ask a physical therapist for help. And guess what? Massage therapy can also help make your shoulder feel better!

Self-Test Instructions for Shoulder Impingement

To perform the self-test, follow these steps:

1. Stand with your arms at your sides and take a step forward, with your palms facing forward. You can massage your shoulder girdle to release tension or try the Paladino technique for relaxation.
2. Step by step, slowly raise both arms out to the side until they are parallel with the ground. This is one of the shoulder impingement exercises that target the shoulder girdle. As a teaching point, be mindful not to overextend the arms and cause further discomfort.
3. Once your arms are parallel, as a step for shoulder impingement exercises, rotate them so that your thumbs point down toward the ground, recommended by PT expert Paladino.
4. Lower your arms back down to your sides.

How to Perform a Self-Test for Impingement Syndrome

Teaching point: During this test, pay attention to any pain or discomfort in your shoulders. If you experience pain during any step of this test, it’s possible that you have impingement syndrome.

Teaching point: The most common area where impingement occurs is between the acromion (the top of the shoulder blade) and the rotator cuff tendons. Paladino suggests checking for impingement in this area by following these steps:

1. Step-by-step teaching point: Place one hand on top of your opposite shoulder blade to avoid impingement syndrome. Paladino recommends this technique.
2. Use your other hand to raise your elbow out to the side until it is parallel with the ground. This is an important step in shoulder impingement exercises, and a key teaching point emphasized by Paladino.
3. Slowly lower your elbow back down.

If you feel discomfort while performing this simple test, it could mean that your rotator cuff tendons are being pinched between the acromion. Dr. Paladino explains this condition as shoulder impingement.

Checking for Impingement Between the Shoulder Blades

Impingement can also occur between the shoulder blades, known as Paladino impingement. To check for Paladino impingement in this area, follow these steps:

1. Raise both arms straight out in front of you.
2. Bring your elbows together until they touch.

Best Stretches for Shoulder Impingement Relief

Stretching Can Help Relieve Shoulder Impingement Pain

Shoulder impingement is a common condition that can cause pain and discomfort in the shoulders. It occurs when the tendons or bursa in the shoulder become compressed or pinched, leading to inflammation and pain. While there are many treatment options available for shoulder impingement, stretching can be an effective step to relieve pain and improve mobility.

Anterior Shoulder Stretch Targets the Front of the Shoulders

The anterior shoulder stretch is a simple step-by-step stretch that targets the front of your shoulders and can help prevent impingement syndrome. To perform this stretch:

1. Stand with your feet shoulder-width apart.
2. Place one hand on a stable surface such as a wall or chair, take a step forward, and perform shoulder impingement exercises recommended by Paladino to alleviate symptoms of impingement syndrome.
3. Step up your shoulder impingement exercises by bringing your other arm across your body at chest height, using your opposite hand to gently pull it towards you. This Paladino-approved technique can help alleviate pain and improve the range of motion.
4. Hold for 15–30 seconds before switching sides.

Here’s a simple stretch that can help you feel better if you have shoulder impingement. It’s called the Paladino stretch, and it works by releasing tension in the front of your shoulders and reducing pain. Just follow these easy steps to try it out for yourself.

Back Shoulder Stretch Targets the Upper Back and Shoulders

To perform this stretch, follow these steps:

1. Stand with your feet hip-width apart.
2. Clasp both hands behind your lower back.
3. Gently lift your arms away from your body while keeping them straight as a step for shoulder impingement exercises.
4. Hold for 15–30 seconds before releasing.

This step is particularly helpful if you spend long periods sitting at a desk or hunched over a computer, as it helps counteract poor posture and prevent shoulder impingement. Don’t forget to also incorporate shoulder impingement exercises into your routine for optimal results.

Posterior Shoulder Stretch Targets the Back of the Shoulders

To perform this stretch, follow these steps: 1. Stand with your feet shoulder-width apart. 2. Reach your right arm across your chest and hold it with your left hand just above the elbow. 3. Gently pull your right arm towards your left shoulder until you feel a stretch in the back of your shoulder. 4. Hold the stretch for 15–30 seconds before releasing and switching sides.

1. Stand with one arm extended across your chest.

Exercises for Shoulder Impingement: Supported Mobilization of Wall Slide and Table Slide

Improved Mobility with Supported Mobilization Wall Slide

One of the best exercises for improving shoulder mobility is the supported mobilization wall slide. Here’s a simple exercise that can help ease shoulder pain from impingement. Just follow these easy steps to make your shoulders more flexible and reduce discomfort. To perform this exercise:

1. Stand facing a wall with your feet hip-width apart and perform shoulder impingement exercises.
2. Place your forearms against the wall at shoulder height, with your elbows bent at 90 degrees.
3. Slowly slide your arms up the wall as high as you can without feeling pain or discomfort to perform shoulder impingement exercises.
4. Hold this position for a few seconds before slowly sliding your arms back down to the starting position for shoulder impingement exercises.

Repeat these shoulder impingement exercises for several repetitions, gradually increasing the range of motion as you become more comfortable.

To make this exercise even more effective, consider using a foam roll to massage and loosen any tight muscles in your shoulders before beginning.

Effective Relief with Supported Mobilisation Table Slide

Another great exercise for shoulder impingement is the supported mobilisation table slide. This exercise targets the same muscles as the wall slide but provides additional support and stability through a table or bench.

To perform this exercise:

1. Lie on a table or bench face down with your arms hanging over the edge for shoulder impingement exercises.
2. Hold onto light weights (or cans) and slowly lift them up towards your chest while keeping your elbows close to your body for effective shoulder impingement exercises.
3. Hold this position for a few seconds before slowly lowering back down to starting position.

Repeat this exercise for several repetitions, gradually increasing weight as you become stronger.

Remember that it’s important not to push yourself too hard when performing these exercises – start slowly and gradually increase intensity over time. With consistent practice, these exercises can help improve mobility and reduce pain caused by shoulder impingement.

Scapular Stability Exercises: Scapula Squeeze Strengthening, Scapula Squeeze Exercise

Shoulder impingement is a common condition that can cause pain and discomfort in the shoulder joint. Fortunately, there are exercises that can help alleviate the symptoms of shoulder impingement and improve overall shoulder health. One type of exercise that is particularly effective for shoulder impingement is scapular stability exercises.

Scapular stability exercises focus on strengthening the muscles around the scapula (shoulder blade). These muscles play an important role in stabilizing the shoulder joint and maintaining good posture. By strengthening these muscles, you can reduce pain and prevent future injuries.

Here are some talking points to consider when incorporating scapular stability exercises into your workout routine:

• Scapula squeeze strengthening: This exercise involves squeezing your shoulder blades together while keeping your arms at your sides. Start by standing with your back against a wall with your feet about six inches away from the wall. Slowly squeeze your shoulder blades together, hold for five seconds, and then release. Repeat this exercise 10 times.
• Scapula squeeze exercise: This exercise is similar to scapula squeeze strengthening but involves lifting your arms overhead. Stand with your back against a wall with your feet about six inches away from the wall. Slowly raise your arms overhead while squeezing your shoulder blades together. Hold for five seconds, and then lower your arms back down to their starting position. Repeat this exercise 10 times.

Surrey physio recommends incorporating these exercises into a regular workout routine to improve posture, reduce pain, and prevent future injuries. Remember to start slowly and gradually increase the number of repetitions as you build strength.

Other exercises that can help improve scapular stability include:

• Band pull-aparts
• Shoulder blade push-ups
• Prone Ys

Incorporating these exercises into a regular workout routine can help improve shoulder health and reduce the risk of injury.

Isometric Shoulder Internal and External Rotation, Internal Rotation with Resistance Band

Shoulder impingement can be painful and limit your range of motion. Fortunately, there are exercises that can help alleviate the symptoms of shoulder impingement. Two effective exercises for shoulder impingement are isometric shoulder internal and external rotation and internal rotation with a resistance band.

Isometric Shoulder Internal and External Rotation

Isometric exercises involve contracting your muscles without any movement. Isometric shoulder internal and external rotation can help strengthen the rotator cuff muscles, which can reduce pain and improve mobility in the shoulder joint.

To perform isometric shoulder internal rotation:

1. Sit or stand with your arms at your sides.
2. Bend your elbow to 90 degrees so your forearm is parallel to the floor.
3. Place a rolled-up towel or small ball between your elbow and torso.
4. Press your elbow into your side as hard as you can for 5-10 seconds.
5. Relax for 5-10 seconds, then repeat for 10-15 repetitions.

To perform isometric shoulder external rotation:

1. Sit or stand with your arms at your sides.
2. Bend your elbow to 90 degrees so your forearm is parallel to the floor.
3. Hold a light weight in front of you with your palm facing down.
4. Rotate your arm outward as far as you can without moving it away from the body.
5. Hold this position for 5-10 seconds, then relax for 5-10 seconds before repeating for 10-15 repetitions.

Internal Rotation With Resistance Band

Resistance bands are an excellent tool for performing low-impact exercises that can help alleviate shoulder impingement symptoms. One such exercise is internal rotation using a resistance band.

To perform internal rotation with a resistance band:

1. Attach one end of a resistance band to a stable object at waist height.
2. Stand perpendicular to the band with your arm closest to the anchor point.

Recovery Exercises for Shoulder Impingement

Bilateral Shoulder Exercises

If you’re experiencing shoulder impingement, bilateral shoulder exercises can help improve your shoulder mobility and strength. These exercises target the muscles surrounding the shoulder girdle and can aid in recovery.

One effective exercise is the scapular wall slide. Stand with your back against a wall and slowly slide your arms up the wall, keeping your elbows straight. Then, slowly bring them down to your sides. Repeat this movement for 10-15 reps.

Another exercise is the prone Y-T-W-L. Lie face down on a bench or stability ball with your arms hanging down towards the floor. Lift your arms up into a Y shape, then move them into a T shape, then a W shape, and finally an L shape. This exercise targets multiple muscles in the shoulders and upper back.

Shoulder Extension with Resistance Band

Shoulder extension exercises are commonly recommended by physical therapists for impingement recovery. One such exercise is shoulder extension with a resistance band.

To perform this exercise, attach a resistance band to a stable object at waist height. Hold onto the band with both hands and step forward until there’s tension on it. With your palms facing down, pull the band backward while keeping your elbows straight until they reach hip level. Slowly return to starting position and repeat for 10-15 reps.

It’s important to note that recovery exercises for shoulder impingement should be done under the guidance of a physical therapist. They can create an individualized plan tailored to your specific needs and monitor progress throughout recovery.

In addition to these exercises, physical therapy may include other modalities such as manual therapy, stretching, and strengthening exercises for other areas of the body that may be contributing to impingement.

So when can you begin rehabbing and working out your shoulder? It depends on the severity of your injury and how it’s being treated.

Exercises for Shoulder Impingement: Strengthening the Rotator Cuff and Serratus Anterior Muscles

Supported Rotator Cuff External Rotation with Dumbbell

If you suffer from shoulder impingement, strengthening your rotator cuff muscles can help alleviate symptoms. One exercise that targets these muscles is the supported rotator cuff external rotation with a dumbbell.

To perform this exercise:

1. Lie on your side with a rolled-up towel or small pillow under your upper arm.
2. Hold a light dumbbell in your top hand with your elbow bent at a 90-degree angle.
3. Slowly rotate your forearm away from your body, keeping your elbow against your side.
4. Pause for one second before slowly lowering the weight back down.

Repeat for 10-15 repetitions on each side.

It’s important to use a lightweight to avoid straining the rotator cuff tendons.

Serratus Anterior Dumbbell Punch

Another muscle that can be targeted to alleviate shoulder impingement symptoms is the serratus anterior. The serratus anterior helps stabilize the scapula and prevent it from winging outwards, which can contribute to impingement.

To perform this exercise:

1. Stand with feet shoulder-width apart and hold a light dumbbell in each hand.
2. Raise both arms straight out in front of you at shoulder height.
3. Punch one arm forward while rotating it slightly inward so that the thumb faces down.
4. As you punch forward, allow the opposite arm to move backward as if you were throwing a punch.
5. Return both arms to starting position and repeat on the other side.

Repeat for 10-15 repetitions on each side.

Remember, using light weights is key to avoiding strain on the rotator cuff tendons during these exercises.

During external rotation exercises like supported rotator cuff external rotation with dumbbell, it’s important to focus on moving the arm bone smoothly under the acromion.

Advanced Shoulder Impingement Syndrome Exercises

Bilateral External Rotation with Resistance Band

Shoulder impingement syndrome is a common condition that can cause pain and discomfort in the shoulder joint. One of the best ways to treat this condition is through exercise, specifically by strengthening the rotator cuff muscles. The bilateral external rotation with a resistance band is an advanced exercise that can help to do just that.

To perform this exercise, you will need a resistance band. Begin by standing with your feet shoulder-width apart and holding the resistance band in both hands. Keep your arms at your sides and elbows bent at a 90-degree angle. Ensure that your palms are facing each other as you hold onto the resistance band.

From here, slowly rotate both arms outward while keeping them in a neutral position. This means that your forearms should remain parallel to the ground throughout the movement. Once you have rotated your arms as far as possible, hold for a moment before returning to the starting position.

Repeat this movement for several repetitions on each side, making sure to keep proper form throughout.

External Rotation Lying

Another effective exercise for shoulder impingement is external rotation lying. This exercise targets the infraspinatus muscle and can be performed lying down on one side.

To begin, lie down on one side with your head resting on your arm or a pillow. Bend your top arm at a 90-degree angle so that it is pointing straight up toward the ceiling.

From here, slowly rotate your arm outward while keeping it close to your body. Hold for a moment at the end of each rotation before returning to the starting position.

Repeat this movement for several repetitions on each side, focusing on maintaining proper form and engaging all of the necessary muscles.

Using Resistance Bands

Both of these exercises can be performed using a resistance band to increase intensity and improve results. To use a resistance band with these exercises, simply loop it around your wrists or elbows and follow the instructions as outlined above.

Painful Arc Test and the Hawkins-Kennedy Test: When to See a Specialist for Shoulder Pain

If you are experiencing shoulder pain, it may indicate a problem in your shoulder joint. The subacromial space can become narrowed, causing impingement. Ignoring this condition could lead to more severe issues down the line.

Painful Arc Test Helps Diagnose Shoulder Impingement

The painful arc test is used to help diagnose shoulder impingement by identifying the presence of pain during specific ranges of motion. To perform the test:

1. Start by standing or sitting with your arms at your sides.
2. Slowly raise your affected arm outwards, keeping it straight.
3. Continue raising your arm until it is parallel with the ground.
4. If you experience pain between 60-120 degrees of abduction, then it’s possible that you have shoulder impingement.

The Hawkins-Kennedy Test Is Used to Detect Subacromial Pain

The Hawkins-Kennedy test is another diagnostic tool that helps detect subacromial pain caused by rotator cuff injuries or other conditions like bursitis or tendinitis. This test involves:

1. Start in a seated position with your arm bent at a 90-degree angle.
2. Your doctor will then rotate your arm internally while holding onto your wrist.
3. If you feel pain in your shoulder during this movement, then there may be an issue with the subacromial space.

When Should You See a Specialist for Shoulder Pain?

If you are experiencing persistent shoulder pain or have failed conservative treatment options like rest and physical therapy, then seeing a specialist is recommended.

A specialist can evaluate whether surgery or other interventions are necessary to alleviate symptoms and improve function.

Conclusion

In conclusion, exercises for shoulder impingement are an effective way to recover from shoulder pain. The best stretches for shoulder impingement relief include the anterior shoulder stretch, back shoulder stretch, posterior shoulder stretch, and front shoulder stretch. Scapular stability exercises, such as scapula squeeze strengthening and scapula squeeze exercises, can also help alleviate pain. Isometric shoulder internal and external rotation exercises with resistance bands are also recommended.

Recovery exercises for shoulder impingement include bilateral shoulder exercises and shoulder extension with a resistance band. Advanced exercises like bilateral external rotation with a resistance band and external rotation lying can be done once you have gained enough strength in your shoulders.

If you experience persistent pain despite doing these exercises or if the pain is severe, it’s important to see a specialist. The painful arc test and the Hawkins-Kennedy test can help determine if you need to seek medical attention.

Remember to always consult your doctor before starting any new exercise program, especially if you have an existing injury or medical condition.

Take care of your shoulders by incorporating these exercises into your routine and gradually increasing intensity as you gain strength.

FAQs

1. Can I do these exercises even if I don’t have shoulder impingement?

Yes, these exercises can be beneficial for anyone looking to improve their overall shoulder health and prevent injuries.

2. How often should I do these exercises?

It’s recommended to do these exercises at least three times a week for optimal results.

3. Can I still lift weights while recovering from a shoulder impingement?

It’s best to avoid heavy lifting while recovering from a shoulder impingement. Stick to low-impact activities that won’t aggravate your injury until you’ve fully recovered.

4. Will doing these exercises cure my shoulder impingement?

While these exercises can certainly help alleviate symptoms of shoulder impingement, they may not necessarily cure the condition.