Top 4 Exercises for Shoulder Impingement

Shoulder impingement—annoying, right? One day you’re reaching for something on the top shelf like a pro, and the next, you feel a sharp pinch that makes you rethink all your life choices. If that sounds familiar, you’re not alone. Shoulder impingement is one of the most common causes of shoulder pain, but the good news? The right exercises can make a huge difference.

First Things First: What’s Shoulder Impingement?

Before we jump into the exercises, let’s break it down. Shoulder impingement happens when the rotator cuff tendons get pinched between the bones in your shoulder. This can lead to pain, irritation, and a whole lot of frustration when simple movements—like putting on a jacket or brushing your hair—become a struggle.

So, what do you do? Resting forever isn’t an option (unless you plan on never using your arm again, which isn’t exactly ideal). The key is to strengthen and mobilize your shoulder so it moves smoothly and without pain.

The Best Exercises for Shoulder Impingement

These exercises are designed to reduce pain, improve mobility, and strengthen the surrounding muscles so your shoulder can function properly again.

1. Pendulum Swings (AKA Shoulder Vacation Mode)

This one’s all about the gentle movement to get the blood flowing without strain.

How to do it:

• Lean forward slightly, resting your non-injured arm on a table or chair for support.
• Let your affected arm hang down.
• Slowly swing it in small circles, forward and backward, then side to side.
• Do this for 30 seconds in each direction.

It should feel more like a light, relaxing stretch rather than an intense workout. If it hurts, back off a bit.

2. Wall Slides (Because Gravity is a Jerk)

If raising your arm feels impossible, wall slides help retrain your muscles to move correctly without forcing it.

How to do it:

• Stand with your back against a wall and place your hands on the wall at shoulder height, elbows bent.
• Slowly slide your arms up the wall as high as you can without pain.
• Hold for a second, then slowly lower them back down.
• Repeat 10-12 times.

This one’s sneaky—looks easy, but it makes your muscles work in all the right ways.

3. External Rotations (Because Your Rotator Cuff Needs Love Too)

Strengthening the rotator cuff is a game-changer for shoulder impingement. This move targets the deep stabilizers in your shoulder.

How to do it:

• Grab a light resistance band (start with the easiest one).
• Hold the band with your injured-side hand, elbow bent at 90 degrees and tucked against your side.
• Keeping your elbow glued to your side, slowly rotate your hand outward.
• Return to the start position and repeat 10-15 times.

Go slow, keep it controlled, and don’t let momentum take over.

4. Scapular Retractions (Posture Check!)

If your shoulders are constantly slouched forward (thanks, desk job), this exercise helps pull them back where they belong.

How to do it:

• Sit or stand up straight with arms relaxed at your sides.
• Gently squeeze your shoulder blades together, as if you’re holding a pencil between them.
• Hold for a few seconds, then relax.
• Repeat 10-15 times.

No jerky movements—keep it smooth and controlled.

Dealing with shoulder impingement doesn’t mean you’re stuck with pain forever. Consistency is key. Stick with these exercises, listen to your body, and be patient. And if something feels wrong (not just slightly uncomfortable), don’t push through it—get checked by a professional.