Shoulder impingement is one of the most common causes of shoulder pain we see in the clinic. Most of the time, it’s caused by poor posture, muscle imbalance, or repetitive overhead motion.

Real Patient Story:

Tanya, a 38-year-old hairstylist, struggled with shoulder pain for months, especially when blow-drying her clients’ hair. She tried pain meds, massage, and stretching—but nothing lasted. After one week of starting targeted physiotherapy exercises, her pain reduced by half. Within three weeks, she was back to work comfortably and confidently.

In this blog, you’ll learn:

✅ What causes shoulder impingement

✅ Signs you may have it

✅ 5 effective at-home exercises to start your recovery

1. Pec / Doorway Stretch

Tight chest muscles pull your shoulder joint forward, reducing space for the rotator cuff tendons. This can worsen impingement and create a pinching sensation during movement.

How to do it:

1. Stand in a doorway with your arm bent at 90° and elbow at shoulder height.
2. Place your forearm on the edge of the doorway.
3. Step forward gently until you feel a stretch in your chest.
4. Hold for 20–30 seconds.
5. Repeat on both sides, 2–3 times per day.

2. Wall Angel

Wall angels help improve shoulder blade movement and teach your body how to lift your arms without compensating with your neck or lower back.

How to do it:

1. Stand with your back against the wall, feet a few inches away.
2. Keep your lower back, head, and arms against the wall.
3. Slowly raise your arms overhead like a snow angel, without losing contact with the wall.
4. Stop before pain starts.
5. Repeat 10–12 times.

3. Foam Roller Stretch

This combines stretching your pecs and practicing good overhead form while lying down—great if wall angels feel too intense.

How to do it:

1. Lie on a long foam roller, aligned with your spine.
2. Let your arms fall out to the sides to stretch the chest.
3. For added benefit, try small arm circles or arm raises.
4. Hold stretch for 1–2 minutes.

4. Scapular Retraction (Shoulder Blade Squeeze)

A strong upper back = better shoulder mechanics. Scapular retractions improve posture and stabilize your shoulder joint.

How to do it:

1. Sit or stand tall.
2. Squeeze your shoulder blades together (like you're holding a pencil between them).
3. Hold for 5 seconds.
4. Relax and repeat 10–15 times.

5. Pendulum Swing

A gentle mobility exercise that helps reduce stiffness and encourage blood flow without stressing the joint.

How to do it:

1. Lean forward and let your injured arm hang.
2. Swing your arm in small circles or side-to-side.
3. Do this for 1–2 minutes, 2–3 times daily.
4. Keep the movement relaxed—don’t force it.

Final Thoughts

These exercises are a great first step toward fixing shoulder impingement at home. But every shoulder is unique. If your symptoms don’t improve, or if you’re unsure which movements are safe, talking to a physiotherapist can make all the difference. With a tailored plan, most patients feel better within a few weeks—some even faster.

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FAQ

Q: How do you know if you have shoulder impingement?

Common signs include:

• Pain reaching overhead
• Discomfort putting on a jacket or bra
• Trouble sleeping on your shoulder
• Sharp pinching with reaching or lifting

Q: Can shoulder impingement go away on its own?

Sometimes. But leaving it untreated increases your risk of long-term issues like frozen shoulder or tendon tears. It’s always best to start simple exercises and get professional input early.

Q: Is it safe to exercise with shoulder impingement?

Yes—if done correctly. Avoid aggravating movements and focus on exercises like the ones listed above. When in doubt, work with a physiotherapist to guide you.