Exercising Through Shoulder Impingement
Stability, Strength & Support 🎯
Shoulder impingement—or subacromial syndrome—is where the tendons or bursa get compressed in the subacromial space, typically between 60–120° of arm elevation preservationfitness.co.uk+15en.wikipedia.org+15theprehabguys.com+15. Refining your form, building scapular strength, and stretching key muscles form the cornerstone of relief. Here’s a clear, expert‑backed exercise sequence:
1. Isometric Rotator-Cuff Holds (External/Internal Rotation)
Start with gentle holds against resistance. This targets deep stabilizers—low-risk, high-benefit moves recommended by KineticsMP and the American Academy of Orthopaedic Surgeons preservationfitness.co.uk+7preservationfitness.co.uk+7tommorrison.uk+7.
2. Side‑Lying External Rotation
Lie on the non-affected side, elbow at 90°, and lift the weight slowly—light weight, slow tempo. This classic move is endorsed by Game Plan Physical Therapy thegameplanpt.com.
3. Band Horizontal Abduction
Attach a band at chest level and pull outward while maintaining good posture. Reinforces posterior shoulder muscles—key for avoiding impingement theprehabguys.com+15thegameplanpt.com+15jacorehab.com+15.
4. Serratus Anterior Punch
Punch forward against a band or wall to strengthen scapular upward rotation. It’s proven to ease shoulder pain and promote stability .
5. Scapular Retractions + T’s (Prone T)**
Engage mid‑traps and rhomboids using prone T’s or strong scapular squeezes—highly recommended kineticsmp.com.
🤝 Link Round-Up: Trustworthy References
- [10 Effective Shoulder Impingement Exercises – KineticsMP] — Includes band work, T’s, and downward dog stretches preservationfitness.co.uk+15kineticsmp.com+15preservationfitness.co.uk+15
- [The Prehab Guys: Exercises for Shoulder Impingement] — Great overview of anatomy and purpose behind each movement theprehabguys.com
- [Shoulder Impingement Exercises – Game Plan PT] — Offers a balanced protocol including side‑lying ER and wall serratus work thegameplanpt.com+1self.com+1
Linking to these shows readers you’re referencing current evidence and widely endorsed protocols.
🔗 Internal Links (Keep Readers Engaged)
- For pain in upper back or between shoulder blades, this post is a great complement: [Upper Back Pain in Between Shoulder Blades] preservationfitness.co.uk+3preservationfitness.co.uk+3preservationfitness.co.uk+3.
- Already doing rehab? Check out our [Effective Rehab Program for Back and Shoulder Pain] preservationfitness.co.uk+4preservationfitness.co.uk+4preservationfitness.co.uk+4 to integrate these impingement moves into a broader plan.
✅ Key Takeaways – Best Practice Checklist
| Category | Recommendation |
|---|---|
| Avoid | Overhead presses or upright rows—internal rotation under load worsens impingement en.wikipedia.org |
| Stretch If Tight | Pecs, levator scapulae, upper traps—doorway stretches or cross-body stretches |
| Progress Slowly | Start 2–3x per week; maintain pain-free range; add load only as form improves |
