38 Best exercises for shoulder impingement syndrome

exercises for shoulder impingement

The shoulders are protected by the bones, knocks, and ligaments. Between the cuff tendons, there is the subacromial bursa that can help you protect the bone and the surface. However, it is not guaranteed that the bone is safe, it can get injured in many cases with many reasons such as overloading the subjects, having improper posture, or having injured from the outside factors. In this article, VKool.com will show you top 38 best exercises for shoulder impingement syndrome. I hope that you will get some useful ways to reduce the problem naturally and permanently at home.

Top 38 Best Exercises For Shoulder Impingement Syndrome

1. Chest Stretch

exercises for shoulder impingement - chest stretch

Chest stretch is one of the best exercises for shoulder impingement you can perform every day. The shoulder pain is not only affected from the tendons, ligaments, bones, but it is also affected… Click To Tweet Here is the instruction how to do it:

  • Stand up straight and put a forearm that is against the wall or the doorframe.
  • You lean it gently forwards and turn away to stretch your chest muscles.
  • Hold the position for 20 seconds and repeat the exercise.
  • You must feel some stretches in front of your shoulder, but it does not cause pain.
  • If you feel pain, stop it.

2. Supraspinatus Stretch

exercises for shoulder impingement - supraspinatus stretch

  • Put a hand on your lower back and use another hand to pull your elbows forwards.
  • You keep the hand on the lower back and feel slight stretch at the back of the shoulder.
  • Hold the position for 20-30 seconds and repeat 5 times.
  • You stop doing exercise if you feel pain.

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3. Anterior Shoulder Stretch

exercises for shoulder impingement - anterior shoulder stretch

  • You pick up something and grasp it above the doorframe.
  • Move the body forwards and put your arm behind to stretch the chest muscles and the shoulder.
  • Hold it for 20 seconds and repeat it.
  • You will feel some stretches in front of your shoulder, but not the pain.

4. Posterior Shoulder Stretch

exercises for shoulder impingement - posterior shoulder stretch

  • Across an arm in front of the chest and tighten with the another arm.
  • You will feel some gentle stretches at your back of your shoulder.
  • Hold this position for 20 minutes and repeat.
  • If you feel pain in your back of the shoulder, stop exercising.

5. External Rotation

exercises for shoulder impingement - external rotation

This exercise is aimed at strengthening the cuff muscles as well as the serratus anterior, rhomboids and you can do it with the following direction:

  • you lie down on the side with your arm put on the top.
  • You rest your upper arm on the side and bend the elbow so your hand points toward the ground.
  • Now you rotate your shoulder and move the hand up, toward the ceiling as far as you can.
  • Return to the beginning position slowly.
  • You can hold a weight for 2kg.
  • Repeat 10 reps and you can do it every day to reduce the shoulder impingement syndrome.

6. Internal Rotation

exercises for shoulder impingement - internal rotation

  • Lay down on the side and put your arm on the bottom.
  • Keep your forearm parallel to the ground.
  • You rotate your shoulder and move your arm forwards your stomach (hold a proper weight on your hand).
  • Point the hand upwards.
  • Reduce the weight back on the beginning position.
  • Repeat 10-20 reps and you could perform the exercise each day.

7. External Rotation In Abduction

exercises for shoulder impingement - external rotation in abduction

  • Stand tall and abduct your arm to 90-degree. Put your arms parallel to the ground.
  • You can rest the elbow on a bench or a chair.
  • Bend your elbow for 90 degrees.
  • Now you rotate your shoulder and point your hand to the ceiling.
  • Return to the beginning position slowly.
  • You can hold a preferred dumbbell or a resistance band.
  • Do it 10-20 reps.
  • Do it every day.

8. Retraction Exercise

exercises for shoulder impingement - retraction exercise

  • You pull your shoulder back, straighten the arm, and maintain the head still.
  • Move the shoulder and build it up gradually.
  • You can hold a proper weight and repeat it 10 times.

9. Squeeze Shoulder Blade

exercises for shoulder impingement - squeeze shoulder blade

  • Stand or sit tall, keep the back straight.
  • Squeeze the blades of the shoulder as far as you can.
  • Hold the position for 5 seconds and repeat 10 times.

10. Pendulum Exercises

exercises for shoulder impingement - pendulum exercises

  • Get started with the forearm on the bench or a table.
  • Straighten your back, relax the shoulder.
  • Swing the arm forward and backward as far as you can.
  • Swing the arm side to side.
  • Repeat the exercise for 10 times.

11. Pendular Circles

exercises for shoulder impingement - pendular circles

  • Now you begin the exercise with the good forearm on the bench or the table.
  • Straighten the back and relax the shoulder.
  • You swing the arm in a circle clockwise as far as you can.
  • Repeat by swinging the arm counter clockwise.
  • Repeat for 10 times.

12. Band External Rotation

exercises for shoulder impingement - band external rotation

  • You start the exercise with the band attached on the hand.
  • You grasp an end of the band and put the arm in the plane of the scapular.
  • Now you abduct the arm at 45 degrees and flex the elbow 90 degrees.
  • You move the forearm through the arc from 30 degrees of the internal rotation to 30 degrees of the external rotation.
  • Keep your elbow stable.
  • Hold the position and return it slowly.

13. Scapular Retraction With Band

exercises for shoulder impingement - scapular retraction with band

This exercise will improve the scapular and you can treat the shoulder impingement effectively.

  • You grasp a band between the hands and keep it slightly.
  • Bend the elbows 90 degrees.
  • Pinch the blades of the shoulder together.
  • Hold it as long as possible.
  • Return slowly and repeat the exercise.

There are a lot of other useful exercises for shoulder impingement syndrome presented in the next part of this writing, so keep reading it if you want to discover more!

14. Shoulder Flexion With Band

exercises for shoulder impingement - shoulder flexion with band

Do you want to find out more exercises for shoulder impingement syndrome? Let try this one for the goal.

  • You secure the end of the band.
  • You grasp another end of the band slightly.
  • Bend the elbow at 90 degrees.
  • Now you lift the arm about 60 degrees of the flexion.
  • Then you extend the elbow and flex the shoulder.
  • Hold the position as long as you can.
  • Return to the beginning position slowly.

15. Shoulder Abduction With Band

exercises for shoulder impingement - shoulder abduction with band

  • You secure an end of the band.
  • Another end of the band grasped slightly.
  • Now you put the arm in the scapular, in front of the body.
  • You flex the elbow at 90 degrees.
  • Lift the shoulder about 60 degrees abduction.
  • Hold it.
  • And return to the beginning position.

16. Internal Rotation With Band

exercises for shoulder impingement - internal rotation with band

  • You secure an end of the band.
  • Then grasp another band with slight tension.
  • Put the elbow by the side for 45 degrees of the external rotation.
  • You pull that band inward.
  • Bend the elbow about 90 degrees.
  • Hold it and return the beginning position slowly.
  • Repeat it.

17. External Rotation With Band

external rotation with band

  • Attach an end of the bend and grasp another end of the band with the slight tension.
  • Put your elbow by the side about 45 degrees of the internal rotation.
  • Then you pull the band outward.
  • Bend the elbow about 90 degrees.
  • Hold the position and return to the starting position.
  • Repeat the exercise.

18. Shoulder Extension With Band

exercises for shoulder impingement - shoulder extension with band

The resistance band is very helpful in the exercises for shoulder impingement, right? Here is another way to use the band for exercising.

  • You attach an end of the bend and grasp another end of the bend slightly.
  • Put your arm forward at 45 degrees.
  • Now you extend the arm backward and straighten the elbow.
  • Hold the position and return it slowly to the beginning position.

19. Chin Tuck

exercises for shoulder impingement - chin tuck

  • You make a pressure on the chin with the fingers.
  • Pull the head back and hold it for 5 seconds.
  • Keep your head horizontally and do not tilt the head back or forward to the ceiling.
  • Hold it and repeat the exercise.

20. Pendulum Swings

exercises for shoulder impingement - pendulum swings

  • You prepare a table and lean over it, your uninvolved arm will support the body.
  • The involved arm will straighten down and relax.
  • Now you swing the arm gently in the circle clockwise and the counter-clockwise.
  • Then you swing the arm as the pendulum motion, forward, backward, side to side.
  • Repeat the exercise for 30 times.

21. Adduction Stretch

exercises for shoulder impingement - adduction stretch

  • You grasp the involved arm with the opposite hand.
  • Then pull the arm across the front of the chest below your chin.
  • Hold the position for 5 seconds.
  • Relax and repeat the exercise.

Do you want to find out more exercises for shoulder impingement? Keep reading the article and learn more.

22. Triceps Stretch

exercises for shoulder impingement - triceps stretch

  • You bend the involved elbow, then you raise, grasp and pull the involved arm down behind your head.
  • Put the uninvolved hand behind the head.
  • Hold the position for 5 seconds.
  • Relax and repeat the exercise.

23. Corner Stretch

exercises for shoulder impingement - corner stretch

  • Stand tall and face the corner.
  • Then you abduct the shoulders and flex your elbows about 90 degrees.
  • You lean into the corner slowly, stretch eh chest in front of the shoulders.
  • Hold the position for 5 seconds.
  • Relax and repeat 10 times.

24. Standing Adduction Stretch

exercises for shoulder impingement - standing adduction stretch

This is also one of the best exercises for shoulder impingement you should try.

  • Stand straight.
  • Put the involved hand behind your body.
  • Grasp the elbow gently across back he uninvolved hand.
  • Pull it slowly, hold it for 5 seconds.
  • Relax and repeat 10 times.

25. Chicken Position

chicken position

  • Put the hands behind your head.
  • You push the elbows slowly straight back.
  • Hold the position for 5 seconds.
  • Relax and repeat for 5-10 times.

26. Leaning The Door

leaning the door

  • You stand straight and grasp the door frame at the level of the shoulder.
  • Lean slowly away from the door.
  • Stretch the chest and the shoulder muscles.
  • Hold this position for 5 seconds and relax.
  • Repeat for 10 times.

27. Active Flexion

exercises for shoulder impingement - active flexion

Like other exercises for shoulder impingement, the active flexion will help you reduce the risk of the shoulder pain as well as strengthen your shoulders.

  • Stand tall and straighten the elbow, face the thumb forward.
  • Now you raise the involved arm upward in front of the body as high as possible.
  • Hold the position as long as you can.
  • Lower the arm slowly and repeat it.

28. Active Abduction

exercises for shoulder impingement - active abduction

  • Stand up, keep the elbow straight, and point the thumb out.
  • You raise the involved arm outward to the body side as high as possible.
  • Hold it for some seconds and reduce the arm slowly.
  • Repeat it.

29. Prone Extension

exercises for shoulder impingement - prone extension

  • Lie the stomach down and hang the involved arm forward the floor.
  • You rotate the thumb and arm outward as far as possible.
  • Raise the arm toward the hip.
  • Avoid raising higher than the parallel level to the ground.
  • Hold the position for 5 seconds and return to the beginning position.
  • Repeat it.

30. Prone Horizontal Abduction

exercises for shoulder impingement - prone horizontal abduction

  • Lying prone on a table.
  • Then you rotate the thumb and arm outward as far as you can.
  • Next, you raise the arm out to your side.
  • Avoid raising higher than the parallel level to the ground.
  • Hold the position for 5 seconds.
  • Return to the beginning position and repeat.

31. Supine Rotation

exercises for shoulder impingement - supine rotation

  • Lying supine on the floor or a table.
  • Abduct the shoulder about 90 degrees with the support of the arm and flex the elbow.
  • Raise the hand slowly and forward as far as you can.
  • Hold the position for some seconds.
  • Return to the beginning position.
  • You should try to put the back of the hand on the table in up position and the palm on the down position.
  • Repeat the exercise as instructed.

32. Supine Triceps Extension

exercises for shoulder impingement - supine triceps extension

  • Lying flat on the floor and bend the elbow near your head.
  • Now you rest the involved hand on the uninvolved shoulder
  • You extend the elbow slowly as straight as possible.
  • Avoid moving the upper arm.
  • Return the beginning position and repeat the exercise.

33. Seated Dips

exercises for shoulder impingement - seated dips

Seated dips will be the excellent exercises for shoulder impingement and here is the solution:

  • Firstly, you sit on the edge of the chair or a table and grip the table sides with your hands.
  • You keep the arms straight and lift the buttocks gradually.
  • Hold the position for 3-5 seconds.
  • Then lower the arm.
  • Repeat the exercise.

34. Towel Squeezing

exercises for shoulder impingement - towel squeezing

  • You fold the towel into eight and put it between your involved elbow and the chest.
  • You squeeze the arm that is against the towel and the chest.
  • Cross the forearm in front of the body at 45 degrees.
  • Hold the position for 5 seconds.
  • Relax and repeat the exercise as instructed.

35. Shrugs

exercises for shoulder impingement - shrugs

  • You stand tall and put the arms at your sides.
  • Next, you lift the shoulders toward the ears, hold it.
  • Pull your shoulder back, pinch the shoulder blades.
  • Hold it for some seconds.
  • Relax and repeat it.

36. Bicep Curls

exercises for shoulder impingement - bicep curls

  • You straighten the arm and face the palm forward.
  • Flex the elbow slowly and bring the hand up to the shoulder as far as you can.
  • Hold the position for 5 seconds.
  • Return to the starting position.
  • Repeat as instructed.

37. Bent-Over Rows

exercises for shoulder impingement - bent-over rows

  • Bent over and put the back parallel to the ground.
  • Hang the arms to the ground, pull your arms up slowly.
  • Bring the hands to your chest level.
  • Then you reduce the arms slowly to the beginning position.
  • Then repeat the exercise.

38. Supraspinatus

supraspinatus

The last but not least, you will get the effectiveness like doing other exercises for shoulder impingement. Here is the instruction how to do it:

  • Stand tall, keep the elbow straight.
  • Rotate your arm inward and point down the thumb.
  • Now you raise the hand to the eye level about 30 degrees angle to the body.
  • Avoid lifting the hand over the eye level.
  • Hold the position and lower slowly to the beginning position.
  • Repeat as the direction.

You might visit our page to get more tips and tricks on fitness. After reading the articles about 38 best exercises for shoulder impingement syndrome, I hope that you have learned the best exercises to relieve the pain as well as strengthen your shoulder health effectively at home. If you have any question or any comment, please leave it below.

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