Top 5 Exercises for Shoulder Impingement

So, your shoulder’s acting up. Maybe it’s that nagging ache when you reach overhead or a sharp twinge when you try to put on a jacket. Whatever the case, shoulder impingement is a real pain—literally. The good news? You don’t have to just deal with it. With the right exercises, you can move that shoulder freely without wincing every time you lift your arm.

What’s Going On in There?

Shoulder impingement happens when the tendons in your rotator cuff get pinched between your shoulder blade and the top of your upper arm bone. This can lead to inflammation, pain, and—if ignored—long-term issues like tendon damage.
But let’s not get ahead of ourselves. The goal here is to open up space in the joint, strengthen key muscles, and restore pain-free movement. Let’s get into it.

The Best Exercises for Shoulder Impingement Relief

1. Scapular Retractions (a.k.a. “Fix That Posture”)

If your shoulders tend to round forward (thanks, desk job), your shoulder blades aren’t in the best position. This simple move helps fix that:

• Stand or sit tall.
• Pull your shoulder blades back and down—think “Tuck them into your back pockets.”
• Hold for a few seconds, then relax.
• Repeat 10–15 times.

Feels good, right? This helps create more space in the shoulder joint and sets the stage for pain-free movement.

2. Pendulum Swings (For That Instant Relief)

Sometimes, the best way to ease pain is to let gravity do the work.

• Lean forward slightly, resting your good arm on a table for support.
• Let your injured arm dangle.
• Gently swing it in small circles, forward and backward, side to side.
• Keep it relaxed—no forcing it.

This encourages blood flow and loosens up the joint. Perfect for those stiff mornings.

3. External Rotation (a.k.a. “Wake Up, Rotator Cuff!”)

Your rotator cuff is your shoulder’s stabilizer, and if it’s weak, impingement gets worse. Let’s strengthen it:
Grab a light resistance band (or a soup can if you’re feeling creative).

• Keep your elbow tucked into your side at 90 degrees.
• Slowly rotate your arm outward, keeping your elbow in place.
• Return to start and repeat 10–15 times.

Lightweight is key here—this is about control, not brute strength.

4. Wall Angels (Posture Meets Mobility)

If you’ve ever tried to do a snow angel against a wall and realized your arms don’t move like they used to, you’re not alone.

• Stand with your back against a wall.
• Press your lower back, mid-back, and head into the wall.
• Slowly raise your arms overhead like you’re making a snow angel.
• If your lower back starts to arch, stop there.

This helps with mobility and posture—two major players in keeping your shoulder happy.

5. Sleeper Stretch (For When Everything Feels Tight)

Tight shoulders? This stretch is a must.

• Lie on your side with the bad shoulder down.
• Bend your arm at 90 degrees and gently press your forearm down with your other hand.
• Hold for 20–30 seconds.

It’s a love-hate kind of stretch, but it works wonders.

A Few Things to Keep in Mind

What Not to Do:

• Push through sharp pain—this isn’t “no pain, no gain.” It’s “no pain, all gain.”
• Overdo it with heavy weights—this is about precision, not power lifting.
• Ignore the problem—shoulder impingement can turn into a bigger issue if left untreated.

What to Do:

• Stay consistent—improvement comes with daily effort.
• Be patient—healing takes time, but progress happens faster than you think.
• Listen to your body—if something feels off, adjust or skip it.

Final Thoughts: Give Your Shoulder Some Love

Healing from shoulder impingement isn’t about quick fixes—it’s about smart, consistent movement. Add these exercises into your routine, keep your posture in check, and your shoulder will thank you.