10 Shoulder Impingement Exercises to Reduce Pain and Improve Mobility
Struggling with shoulder pain when lifting your arm or reaching behind you? It could be shoulder impingement syndrome. This condition can make everyday movements uncomfortable, but there are things you can do to improve it. One of the best ways to manage shoulder impingement is with targeted exercises that can help reduce pain, improve mobility, and build strength in your shoulders. Many exercises can be done at home with little or no equipment.
What is Shoulder Impingement Syndrome?
Shoulder impingement syndrome is a painful pinching of soft tissues in your shoulder. It happens when these tissues rub and press against a part of your shoulder blade called the acromion. This can irritate your rotator cuff tendons, and also a soft sac called the subacromial bursa, causing swelling, pain, and limited movement. Common symptoms include:
- Pain when lifting your arm, especially above shoulder height
- A dull ache in the shoulder
- Weakness or stiffness in your arm
- Trouble reaching behind your back or sleeping on the sore shoulder
- Shoulder pain at night while trying to sleep
It's possible to develop shoulder impingement syndrome from repetitive overhead motions (like painting or throwing), sports, or just everyday wear and tear. Unfortunately, the possibility of experiencing shoulder impingement syndrome increases as you age.
10 Exercises to Help Strengthen Your Shoulders and Reduce Impingement
These low-impact exercises don't require fancy equipment. All you need is a little space, a towel or resistance band, and a few minutes each day. 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? 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. Pendulum Swings
This is a great starting point to increase blood flow to the shoulder joint.
How to do pendulum swings:
- Stand next to a table and lean forward, resting your good arm on the table.
- Let your sore arm hang down and relax.
- Swing your arm gently in small circles. Try 10 circles clockwise, then 10 counterclockwise.
2. Shoulder Blade Squeezes
This movement helps improve posture and activates the muscles that stabilize your shoulder.
How to do shoulder blade squeezes:
- Sit or stand tall with your arms relaxed.
- Gently pull your shoulder blades together. Hold for 5 seconds, then relax.
- Do 10 to 15 reps.
3. Doorway Chest Stretch
This stretch helps loosen tight chest muscles that can pull your shoulders forward.
How to do a doorway chest stretch:
- Stand in a doorway with your arm bent at 90 degrees and your forearm against the doorframe.
- Step forward with one foot until you feel a stretch in your chest and shoulder.
- Hold for 10 to 15 seconds, then switch sides.
4. Crossover Arm Stretch
This one targets the back of your shoulder.
How to do a crossover arm stretch:
- Reach one arm across your chest.
- Use your opposite hand to gently pull the arm closer to your body.
- Hold for 20 seconds, then switch arms.
5. Isometric Shoulder Rotations
These build strength without moving your shoulder joint too much.
How to do isometric shoulder rotations:
- Stand near a wall with your elbow bent at 90 degrees.
- For internal rotation: press the palm of your hand into the wall and hold for 10 seconds.
- For external rotation: turn around and press the back of your hand into the wall.
- Do 10 reps for each direction.
6. Side-Lying External Rotation
This strengthens your rotator cuff, especially the muscles that help keep your shoulder stable.
How to do side-lying external rotation:
- Lie on your non-sore side with your elbow bent and a light weight (or water bottle) in your hand.
- Rotate your arm outward slowly, then return to the starting position.
- Do 10 to 15 reps, 2 or 3 sets.
7. 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. Wall Angels
This exercise improves posture and mobility.
How to do wall angels:
- Stand with your back against a wall, arms raised in a "W" shape.
- Slowly slide your arms up into a "Y" position, keeping them in contact with the wall.
- Lower back down. Do 10 to 12 reps.
9. Scaption Raise
Scaption raises target shoulder stability muscles.
How to do scaption raises:
- Hold a light weight with your arm at a 45-degree angle between your front and side.
- Raise your arm to shoulder height, then lower it slowly.
- Do 10 to 15 reps.
10. Modified Chair Dips
This movement strengthens your triceps and shoulder stabilizers.
How to do modified chair dips:
- Sit on the edge of a sturdy chair.
- Place your hands beside your hips and slowly slide your bottom forward.
- Lower yourself a few inches by bending your elbows, then push back up.
- Start with 8 to 10 reps.
Helpful Tips While Exercising
Although these low-impact shoulder exercises are meant to help strengthen your muscles without causing joint pain, it's important to follow a few exercise tips:
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Remember to move gently: Don’t rush through the exercises or push into pain.
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Be consistent: Doing a few different exercises 3 to 5 days a week is a great way to get started.
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Warm up first: Try shoulder rolls or apply a warm towel to loosen things up.
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Start light: If you’re using weights, start small and build up.
If your shoulder pain doesn’t start to improve after a few weeks, or if it gets worse, talk to your doctor or a physical therapist. The shoulder specialists at The Centers for Advanced Orthopaedics can help figure out what’s going on and suggest a treatment plan that fits your needs.
Learn more about low-impact exercises: