Managing Shoulder Impingement with Targeted Exercises

Shoulder impingement is a common condition that causes pain and limited movement when the tendons or bursa in the shoulder become compressed during arm movement

Individuals engaged Sport Physio Zentrum in Basel frequent arm elevation—whether in sports, manual labor, or sedentary jobs—are especially prone to developing shoulder impingement

Although rest and professional guidance are essential, specific therapeutic movements are crucial for reducing pain and avoiding recurrence

These movements aim to enhance scapular stability, reinforce the rotator cuff, and retrain the shoulder’s natural biomechanics

Begin your routine with low-intensity movements designed to ease tension and increase joint fluidity

Try the classic pendulum technique as a starting point

Lean forward slightly and let your affected arm hang down

Gently swing your arm in small circles, first clockwise then counterclockwise, for about 30 seconds each direction

This helps reduce inflammation and encourages fluid movement without strain

Next, focus on scapular stabilization

The wall slide is an effective, low-impact movement for scapular training

Place your back and head against the wall, arms forming a "goalpost" with elbows at shoulder height and bent at right angles

Raise your arms slowly, maintaining constant contact between your elbows, wrists, and the wall surface

Lower them back down with control

Do three sets of 10 repetitions

This strengthens the muscles that hold your shoulder blade in the correct position

Your rotator cuff must be reinforced to support proper shoulder mechanics

Use a light resistance band for external rotations

Position your forearm parallel to the floor, elbow tucked snugly against your ribcage

Turn your hand away from your torso while keeping your elbow anchored to your side

Gradually reverse the motion to reset your starting posture

Complete two rounds of fifteen controlled rotations

Stick to minimal tension to avoid aggravating the inflamed tissues

Remember to release tight chest and anterior shoulder muscles that pull the shoulder forward

Try the standard doorway chest stretch

Stand in a doorway and place your forearms on either side of the frame at shoulder height

Ease your body forward until you sense a deep stretch in your pecs and anterior deltoids

Hold for 30 seconds and repeat three times

Daily or near-daily repetition is far more effective than occasional vigorous effort

Engage in the routine regularly, but modify frequency if you feel increased discomfort

If any movement causes sharp pain, stop immediately

Improvement takes time, so be patient

Pairing these routines with ergonomic habits and limiting overhead strain accelerates recovery and prevents relapse

If your condition is intense or doesn’t improve, speak with a physical therapist or medical specialist first