3 Shoulder Impingement Exercises To Relieve Pain
Shoulder impingement syndrome is a common shoulder condition, especially in those who play sports or participate in activities requiring overhead motions. It accounts for 44% to 65% of all shoulder complaints. Shoulder impingement syndrome occurs from improper alignment of the bones and tissues from the repetitive rubbing of the rotator cuff against the top of the shoulder (acromion). The symptoms include:
Pain in the top and outer side of your shoulder
Pain and tenderness in the front of the arm
Pain worsens when lifting your arm, especially lifting above your head
Pain or aching at night, which affects sleep
Weakness in your arm
Seeking treatment for shoulder impingement syndrome can help you return to your daily activities with reduced pain.
Why Physical Therapy Matters for Shoulder Impingement
The focus of physical therapy for shoulder impingement is to correct scapulohumeral rhythm, the coordinated movement between the shoulder blade (scapula) and the upper arm bone (humerus). When these structures move correctly, the ball of the arm bone has more space to glide freely within the shoulder joint, reducing impingement.
Three key muscles help with scapula depression and retraction:
Lower Trapezius
Middle Trapezius
Serratus Anterior
Strengthening these muscles can improve shoulder mechanics, reduce pain, and promote long-term healing. One study found that impinged shoulder exercises increase function and reduce pain in 10 weeks.
Three 3 Targeted Exercises for Shoulder Impingement
1. Lower Trap Setting at Wall
Stand facing a wall with your hands resting on it, palms inward.
Slide your hands diagonally upward until your arms are straight.
Lift your hands a few inches off the wall, focusing on keeping your shoulders down.
Squeeze your shoulder blades down and toward the center of your spine, forming a “V” shape.
Lower your arms back down and repeat.
2. Standing Shoulder Horizontal Abduction (Middle Trap) with Resistance
Anchor a resistance band in front of you at shoulder height.
Hold both ends of the band with arms extended straight forward.
Pull your arms directly out to your sides, squeezing your shoulder blades toward the center of your spine.
Keep your shoulders relaxed (do not shrug).
Return to starting position and repeat.
3. Standing Serratus Punch with Resistance
Anchor a resistance band behind you at shoulder height.
Hold the band with your arms extended straight forward.
Press your arms forward, reaching as far as you can while pulling your shoulder blades apart.
Avoid shrugging your shoulders.
Return to the starting position and repeat.
Make sure you consult with your doctor before performing these shoulder impingement exercises and follow their instructions. Failure to do so could lead to injuring your shoulder more or even injuring another part of the body.
Emerge Stronger. Healthier. Better.
EmergeOrtho-Triangle Region’s physicians have decades of experience specializing in the most innovative, groundbreaking methods to treat various orthopedic injuries and conditions, including pain from shoulder impingement. Methods such as joint replacement or seeing a physical therapist can help heal your shoulder injury if these shoulder impingement exercises do not help. To visit one of our expert physicians, request an appointment, self-schedule, or call (984) 279-3649 so you can Emerge Stronger. Healthier. Better.
Frequently Asked Questions About Shoulder Impingement
How long does shoulder impingement take to heal with physical therapy?
Recovery time varies, but many patients experience significant improvement in 6-12 weeks of consistent physical therapy and exercise.
Can I heal shoulder impingement without surgery?
Yes. Many cases improve with nonsurgical treatments like physical therapy, rest, anti-inflammatory medications, and targeted exercises. Surgery is usually only considered if conservative care fails.
What exercises should you avoid with shoulder impingement?
Avoid overhead presses, heavy bench presses, upright rows, and any exercise that causes pain during movement. Always consult your doctor before starting or modifying a program.
When should I see a doctor for shoulder impingement?
If pain persists after a few weeks of rest and home exercises, or if you experience worsening weakness, night pain, or difficulty with daily tasks, it is time to see an orthopedic specialist.
Is shoulder impingement the same as a rotator cuff tear?
No. While shoulder impingement involves irritation of the rotator cuff tendons, a rotator cuff tear is actual damage to the tendon. However, untreated impingement can increase the risk of a tear.
Can I continue sports with shoulder impingement?
It is best to avoid activities that aggravate your pain until cleared by your doctor or physical therapist. Playing through pain can worsen the condition.
