Shoulder stretches for shoulder impingement

It includes crisp demonstration photos and instructions for these effective treatment exercises you can easily follow at home.

The good news is that you don’t have to let your shoulder impingement cramp your lifestyle. This bonus exercise requires a cane or broomstick—something solid and longer than shoulder width.

This helps draw the shoulder blade down and back, opening up the subacromial space and reducing shoulder impingement. Do 10 to 12 reps.

9. Some people find it helps to have a small folded towel between their elbow and waist and to squeeze the towel during the exercise
2. Next, extend your arm towards the ceiling in a small punching motion. 

This isn’t a big movement either, but it’s great for activating the serratus muscle.

When this is achieved, the shoulder will be able to move freely without excessive friction and pressure on the rotator cuff.

The best shoulder impingement exercise programs will focus on three different areas of exercises:

• Scapular Strengthening Exercises: to ensure the shoulder blade is moving correctly and providing stability
• Stretches: to reduce any tightness and ensure that the shoulder is properly aligned
• Rotator Cuff Exercises: to ensure the muscles can provide adequate strength and control as the arm moves

It is really important that shoulder impingement exercises target each three of these areas if you want to make a full recovery and to ensure that the problem doesn’t return.

In most cases of shoulder impingement, the main issue tends to be pain rather than restriction of movement, but if your movement is severely limited, start with pendulum and active assisted exercises in the shoulder mobility section first and then come back to these shoulder impingement exercises later.

1.

Supine Serratus Punch

Don’t underestimate the importance of a strong serratus! I love showing this exercise to a patient with shoulder impingement, because they are usually pleasantly surprised by how much more easily they can reach overhead. 

I recommend using a towel as a buffer between your hands and the wall to reduce friction.

Keep in mind, it's important to check with your doctor or physical therapist before starting any new exercise routine.

Why do these exercises work? All you need is a little space, a towel or resistance band, and a few minutes each day. When done consistently, these exercises can help:

• Improve your shoulder's range of motion
• Strengthen muscles around the joint
• Reduce pressure and irritation in the shoulder
• Support better posture

1.

Perform a mini press up between each shoulder tap
3. By regularly performing the above exercises and stretches in a home treatment plan, you can relieve your shoulder pain while also addressing the problem at its source. Repeated stress to those muscles, rotator cuff tendons, or bursa (little fluid-filled sac in the shoulder) may even lead to a rotator cuff tear – but that’s something we’ll cover in a different article.

Another way to think of it is a narrowing of the subacromial space between the humerus (your upper arm bone) and the acromion of the scapula.

Resistance Band Internal Rotation

This works the muscles that rotate your arm inward.

How to do resistance band internal rotation:

• Attach a resistance band to a doorknob.
• Stand sideways and hold the band with your elbow at your side and bent 90 degrees.
• Pull the band toward your body, then return slowly.
• Do 10 to 15 reps.

8.

Some people absolutely swear by it, but it’s not for everyone and does require good range of movement in the shoulder. There are two ways to perform this exercise.

Standing:

Tuck a rolled-up towel under your arm between your elbow and your body. The towel ensures you’ll maintain proper form, with your elbow hugging your body throughout the movement. 

Next, rotate your arm outward, within your pain-free range and without a resistance band to start.

Countertop Thoracic Extension

This movement is useful in two ways: it helps stretch the latissimus (lower back muscles) and extends the thoracic spine. If this movement is too painful even without any resistance, scoot up to a wall and press the back of your hand into another towel on the wall. Scapular setting exercises can be done in any position.