4 Effective Shoulder Impingement Exercises

Shoulder impingement exercises come up as a solution for people looking to correct their shoulder impingement problems. It’s true to say how shoulder impingement could trouble your daily activities and obstruct your daily life in many ways.

To get out of the trap of shoulder impingement and to prevent any repercussions related to shoulder impingement. You need to try out shoulder impingement exercises.

Shoulder impingement exercise would be a savior for many shoulder impingement patients out there.

Shoulder impingement exercises
Photo by Ryutaro Tsukata

Shoulder Impingement Exercises

To treat and recover from shoulder impingement syndrome, you need to try out exercises that will work for your upper arm (upper body), lower arm, and especially upper shoulder bone. Your shoulders need proper strength to correct these shoulder impingement exercises, and you will get this done by trying the below-mentioned shoulder impingement exercises.

1. Scapula Retraction And Depression

These exercises are the best shoulder impingement exercise for fixing your hunched shoulder issues.

How To Do These Exercises?

Step 1: Start with raising your shoulder, then roll your shoulders back towards down and hold the position for a moment.

Step 2: Then repeat the same position as required. Make sure your scapula is in an inaccurate position to perform these exercises correctly.

Step 3: You can hold the position for 5-10 seconds each time.

Shoulder impingement exercises
Photo by Ketut Subiyanto



The main intention behind performing this exercise should be the compression of your scapula. While performing this exercise, your scapula stabilizers are engaged, and hence, it will help to recover from shoulder impingement disorders.

You should concentrate on the movement of the shoulder and not on the spine.

2. Scapula Pull And Push Up

You will find a lot of variations while learning about this exercise. Many people do it with different steps and modifications. Scapula pull has many other names in which it is recognized worldwide.

Start your exercise by doing a scapula pull first.

How To Do The Exercise?

1. Scapula Pull

Step 1: Stretch your arms straight towards the forward direction. Try to reach forwards, keeping your hands horizontal and forward sonly (with the help of shoulder at the same time)

Step 2: Keep your shoulder (and neck) and arm straight and not moving.

Step 3: Similarly, get back to the starting position by moving your shoulder gently.

Step 4: Try this hand-holding position for 5-10 seconds to reduce your shoulder pain.

2. Scapula Push

You need wall support to perform one of the most effective and gentle exercises for shoulder impingement constant pain relief.

Step 1: Make sure your shoulder height is not less than the wall you choose for exercise.

Step 2: Stand straight against the wall with a straight body posture. Then push your hands against the wall and hold the motion correctly (palms facing forward).

Step 3: Hold the position for 5-10 seconds for adding the resistance to improve your scapulothoracic muscles group. While performing this exercise, make sure you keep your head straight and stand your body in a correct position (avoid bending of body parts).

Shoulder impingement exercises
Photo by Ketut Subiyanto



There is always a different opinion about scapula pulling and pushing to reduce pain and shoulder impingement exercises.

This is because many reports came with the fact that there is no difference in strength (rotator cuff) in a normal human and a person with shoulder impingement syndrome. Since it’s all about shoulder stretching, many shoulder impingement medically reviewed studies concluded that these exercises work well for strengthening your top arm and shoulder blades together (or whole shoulder and spine).

This exercise is also effective for reducing swelling and content pain due to shoulder injury. It will not only reduce your impingement symptoms but will prevent them from becoming worse.

3. Internal Rotation Laying Down

Another effective exercise to heal injuries and shoulder impingement syndrome. One of the best shoulder impingement exercises, internal rotation and laying down, will improve your shoulder function and rotate your arm, improving the functioning of your shoulder.

How To Do The Exercise?

Step 1: Lay on the ground by taking a side turn position forcing the weight mainly on your upper arm.

Step 2: Tilt your elbow place don the ground to make an angle of 90 degrees and involve your shoulder joint.

Step 3: Keep rotating your arm slowly till your touch (or reach) the other side of your shoulder.

Step 4: Then perform repetition by getting back to your initial position again.

Shoulder impingement exercises
Photo by Anna Shvets



One of the easiest yet effective shoulder impingement exercises for the treatment of shoulder disorders. This exercise will work amazingly for your rotator cuff tear( comprising your joint and tendon, mainly 4 muscle groups). In case your want a bit tougher, add some external weight to this exercise to make it more strenuous.

A swimmer’s shoulder is always great in rotating and motion, and you could also do this exercise for increasing your swimmer’s quality and skills with a slight stretch to the shoulders.

4. External Rotation Laying Down

External rotation laying down would also help to strengthen your arm muscles’ inflammation and weakness. It’s a wonderful way to lift your shoulder rotation and flexibility. Sometimes, overuse or bending of the spine or shoulder would also result in disorder.

To prevent such painful repercussions, this exercise could be performed regularly. You could also check with your physical therapist for a better review and consultation. Most people try this exercise as a treatment for shoulder injuries.

To prevent such painful repercussions, this exercise could be performed regularly. You could also check with your physical therapist for a better review and consultation. Most people try this exercise as a treatment for shoulder injuries.

Shoulder impingement exercises
Photo by Engin Akyurt


How To Do The Exercise?

This is just the opposite of internal rotation laying down.

Step 1: Start by laying down on the ground and make an angle of 90 degrees by tilting your elbow.

Step 2: Then rotate your elbow towards the outward direction for doing this exercise.

Step 3: Repeat the exercise 5-10 times for better physical therapy results.


The benefits are the same as internal rotation laying down.

Click here to read more about shoulder injuries and disorders.

Shoulder Impingement Exercises

Should impingement exercises help your shoulder disorders to some extent? These exercises are effective in reducing your shoulder pain and strengthening your shoulder bone. Most people find these exercises helpful for your arm, chest, neck, and many other muscles.

The best part about this exercise is that it could be performed in rest position (fewer movements), that easy for most people out there looking for some comfortable shoulder impingement exercises. If you have any physical therapy treatment that would focus on your injury recovery, impingement symptoms, a stretch of muscles, and lift your muscles, these will do the job.

You can perform shoulder impingement exercises after surgery as well for a faster recovery and coping with weakness. Also, it would help if you lessened the overuse of tendons, elbow, neck, chest, arms to recover from any shoulder disorder.

Go ahead and try out these great shoulder impingement exercises.

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Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.


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