Top 11 Exercises for Shoulder Impingement

Shoulder impingement is a condition that causes pain and discomfort when the tendons or bursa in the shoulder become compressed. Fortunately, targeted best exercise for shoulder impingement can help alleviate pain, improve mobility, and restore strength. This blog outlines the top 11 exercises to help with shoulder impingement and tips on what to avoid.

What is Shoulder Impingement?

Shoulder impingement is when the tendons or bursa in the shoulder become compressed between the joint’s bones, leading to pain, inflammation, and restricted movement. It commonly occurs due to repetitive overhead motions, poor posture, or muscle imbalances. Symptoms include shoulder pain when lifting the arm, weakness, and discomfort during certain activities. Treatment typically involves rest, physical therapy, and exercises to improve mobility and strengthen the shoulder muscles.

11 Exercises for Shoulder Impingement

1. Pendulum Swings or Arm Swings

Pendulum swings are simple yet effective rotator cuff impingement exercises that help reduce tension in the shoulder.

How to do it: 

• Stand beside a table or chair, placing one hand on it for support.
• Allow your affected arm to hang freely.
• Gently swing your arm in small circles, gradually increasing the circle size.
• Continue for about a minute, then switch directions.

Why it helps: It promotes relaxation and improves circulation in the shoulder joint.

2. Shoulder Blade Squeeze or Scapular Squeeze

This is one of the best exercises for impinged shoulder recovery as it strengthens the muscles and stabilizes the shoulder blades.

How to do it: 

• Stand or sit up straight with your arms relaxed at your sides.
• Squeeze your shoulder blades together, but also slightly pull your shoulders downward.
• Hold the squeeze for 5-10 seconds, then relax.
• Repeat 10 times.

Avoid: Overarching your back while performing this exercise.

3. Wall Angels or Wall Slides

Wall angels are great shoulder impingement exercises and stretches that improve shoulder mobility.

How to do it: 

• Stand flat against a wall, feet about 6 inches away.
• Keep your lower back, upper back, and head in contact with the wall.
• Bend your elbows at 90 degrees, keeping your arms against the wall.
• Slowly raise your arms overhead, maintaining contact with the wall.
• Lower them back down in a controlled motion, like making a “snow angel.”
• Repeat 10–15 times.

Why it helps: It stretches and strengthens the shoulder muscles while improving posture.

4. External Rotation with Resistance Band

Band exercises for shoulder impingement strengthen the rotator cuff and reduce pain.

How to do it: 

• Attach a resistance band to a stable object at elbow height.
• Stand with your affected arm closest to the band.
• Hold the band with your elbow bent at 90 degrees and tucked into your side.
• Rotate your forearm away from your body, keeping your elbow in place.
• Return to the starting position and repeat.

Tip: Avoid jerky movements to prevent strain.

5. Cross-Body Stretch

The cross-body stretch targets the posterior shoulder muscles and is recommended for front shoulder impingement exercise.

How to do it: 

• Stand or sit in a comfortable position.
• Bring one arm across your chest at shoulder height.
• Use your opposite hand to gently pull the arm closer to your body.
• Hold the stretch for 20 seconds.
• Release and switch to the other arm.
• Repeat three times on each side.

Caution: Avoid overstretching, and stop if you feel sharp pain.

6. Arm Circles

Arm Circles are also known as Shoulder Circles or Shoulder Rotations. Commonly used for warm-ups, mobility exercises, and rehabilitation for shoulder impingement.

How to do it:

• Stand tall with your feet shoulder-width apart.
• Extend your arms out to the sides at shoulder height.
• Slowly make small circles with your arms in a forward direction.
• Gradually increase the size of the circles.
• Perform for 30 seconds, then reverse the direction.
• Repeat for 2-3 sets.

Why It Helps: Improves blood flow, enhances mobility, and activates shoulder muscles without strain.

7. Broomstick Stretch

The broomstick stretch for shoulder impingement is a simple yet effective exercise that helps improve mobility and flexibility.

How to do it: 

• Hold a broomstick with both hands, keeping them shoulder width apart.
• Keep your arms relaxed and move the stick in different directions within a pain-free range.
• Try moving the stick upward, side to side, and behind your back as tolerated.
• Perform the movement slowly and smoothly.
• Repeat for 10 repetitions in each direction.

Why it helps: It improves the range of motion without putting pressure on the shoulder.

8. Foam Roller Stretch

Foam Roller Stretch is one of the good exercises for shoulder impingement, helping improve mobility, reduce tension, and enhance posture.

How to do it: 

• Lie on a foam roller placed along your spine, supporting your head and tailbone.
• Bend your knees and keep your feet flat on the floor.
• Extend your arms out to the sides with palms facing up.
• Let gravity gently stretch your chest and shoulders.
• Hold for 30 seconds to 1 minute, breathing deeply.
• Repeat 2-3 times.

Tip: Keep your breathing slow and relaxed, avoid arching your lower back, and keep your movements controlled to avoid strain while performing the Foam Roller Stretch.

9. Isometric Shoulder Flexion

Isometric exercises for shoulder impingement help build strength without aggravating the condition.

How to do it: 

• Stand next to a wall or doorway.
• Bend your elbow at a 90-degree angle, keeping your forearm parallel to the ground.
• Place your palm against the wall.
• Gently push your hand into the wall without moving your shoulder.
• Hold for 5 seconds, then relax.
• Repeat this exercise 10 times.

Why it helps: This exercise strengthens the shoulder muscles without excessive movement, reducing strain and aiding recovery from shoulder impingement.

10. Doorway Stretch

Shoulder impingement stretching exercises like the doorway stretch improve flexibility and relieve tightness.

How to do it:

• Stand in a doorway and place your forearm on the door frame.
• Gently turn your body away from the arm until you feel a good stretch in your pectoral muscles.
• Hold the position for 5 seconds and then relax.
• Perform about 10 repetitions.

Caution: Avoid overstretching, which can worsen the condition.

11. Dumbbell Bent-Over Row

Dumbbell exercises for shoulder impingement, such as rows, focus on strengthening the upper back and shoulders.

How to do it: 

• Hold a light dumbbell in each hand.
• Bend forward slightly at the waist, keeping your back straight.
• Pull the dumbbells toward your chest, squeezing your shoulder blades together.
• Slowly lower the weights back down.
• Perform two sets of 12 reps.

Tip: Use light weights to avoid overloading the shoulder. Avoid rounding your back and keep movements controlled.

Shoulder Impingement Exercises to Avoid 

Specific movements can worsen shoulder impingement symptoms. These include:

• Push ups with shoulder impingement: This movement places excess strain on the shoulder joint.
• Pull ups with shoulder impingement: Avoid this exercise as it can aggravate the impingement.
• Lifting weights with shoulder impingement: Heavy overhead lifts or lateral raises should be avoided.

Best Practices for a Shoulder Impingement Workout

• Warm up: Always warm up to prepare your muscles.
• Stretch: Incorporate shoulder impingement exercises and stretches to improve mobility.
• Progress gradually: Start with light resistance and increase intensity slowly.

Precautions

• Always warm up before exercising to increase blood flow to the muscles.
• Perform exercises slowly and avoid any movements that cause pain.
• Maintain proper posture throughout each exercise.
• If unsure about any exercise or if pain persists, consult a healthcare professional or physical therapist.

Incorporating these exercises into your routine can help relieve shoulder impingement symptoms and improve overall shoulder function. Consistency and proper technique are key to effective rehabilitation.

Conclusion

Shoulder impingement can be managed effectively with the right exercises focusing on mobility, flexibility, and strength. The top 11 exercises for shoulder impingement include: 

• Pendulum Swings or Arm Swings
• Shoulder Blade Squeeze or Scapular Squeeze
• Wall Angels or Wall Slides
• External Rotation with Resistance Band
• Cross-Body Stretch
• Arm Circles
• Broomstick Stretch
• Foam Roller Stretch
• Isometric Shoulder Flexion
• Doorway Stretch
• Dumbbell Bent-Over Row

These exercises help reduce pain, improve mobility, and strengthen the shoulder joint. However, avoiding movements like push-ups, pull-ups, and heavy overhead lifts is crucial to prevent aggravation. Consistently following a structured routine, warming up properly, and progressing gradually can support recovery. Combine these exercises with good posture and proper ergonomics for the best results to prevent further issues. Always listen to your body and consult a professional if the pain persists.