Shoulder Impingement Starter Exercise Guide

1. Shoulder Blade Squeezes

What it helps: Strengthens the muscles between the shoulder blades that hold you upright and support good posture.

How often: hold 3–5s sets of 10–15, a few times a day.

1. Sit or stand tall with arms relaxed.
2. Gently squeeze your shoulder blades together and slightly down.
3. Hold briefly, then release.

Tip: Do not shrug your shoulders up toward your ears.

2. Posture Training

What it helps: Trains a neutral, balanced spine for sitting, standing, and lifting — good posture takes strain off the back all day long.

How often: throughout the day.

1. Sit or stand tall, stacking ears over shoulders over hips.
2. Gently draw your shoulder blades down and back.
3. Hold a tall, relaxed neutral position; reset whenever you slouch.

Tip: Set reminders to check your posture during the day.

3. Scapular Y-T-W

What it helps: Builds the mid-back and shoulder-blade muscles that anchor and position the shoulder — the foundation that lets it move and lift without pinching.

How often: 2 sets of 8–10 each, a few times a week.

1. Lie face-down (or bend forward at a table) with arms hanging.
2. Y: raise both arms overhead into a Y, thumbs up, squeezing the shoulder blades. Lower.
3. T: raise arms straight out to the sides into a T. W: bend elbows and pull them down and back into a W, squeezing the blades. Move through each with control.

Tip: Lead with squeezing the shoulder blades, not shrugging.

4. Resistance Band External Rotation

What it helps: Builds the rotator cuff muscles that turn the arm out and hold the ball centered in the socket — the deep stabilizers that keep the shoulder moving smoothly.

How often: 2–3 sets of 10–15, most days.

1. Anchor a band at waist height. Stand side-on and hold it in the hand farthest from the anchor, elbow bent 90° and tucked into your side.
2. Keeping the elbow pinned to your side, rotate your forearm outward, away from your body.
3. Slowly return. A small rolled towel between elbow and side helps keep good form.

Tip: Keep the elbow glued to your side — only the forearm moves.

5. Pendulum Swings

What it helps: Coaxes the shoulder through gentle motion with the muscles relaxed — keeping the joint moving and easing stiffness when active movement is still uncomfortable.

How often: 2–3 sets of 1–2 min, a few times a day.

1. Lean forward and support your good arm on a table or chair, letting the sore arm hang down relaxed.
2. Let the arm swing gently — small circles, then forward-and-back and side-to-side — using a gentle sway of your body, not the shoulder muscles.
3. Keep it loose and pain-free, like a relaxed pendulum.

Tip: The movement comes from rocking your body, not from working the shoulder.

6. Sleeper Stretch

What it helps: Loosens the back of the shoulder capsule, which commonly tightens and restricts reaching — restoring smooth motion and easing the pinch at the front of the shoulder.

How often: 3 sets of Hold 20–30 sec, daily.

1. Lie on your side on the affected shoulder, arm out in front, elbow bent 90° so the forearm points up.
2. With your other hand, gently press the forearm down toward the bed, feeling a stretch in the back of the shoulder.
3. Hold the gentle stretch; don't force it.

Tip: Roll slightly back off the shoulder so you're not crushing it.

7. Doorway Pec Stretch

What it helps: Opens tight chest muscles that round the shoulders forward — helping the shoulders sit back and the shoulder blades move freely.

How often: 3 sets of Hold 20–30 sec, daily.

1. Stand in a doorway with your forearms on the frame, elbows about shoulder height.
2. Step one foot through and lean gently forward until you feel a comfortable stretch across the front of your chest and shoulders.
3. Hold, breathing easily; don't push into pain.

Tip: Adjust elbow height to target different parts of the chest.

8. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

About Shoulder Impingement

What the condition is, how it's usually managed, and what to expect — read the Shoulder Impingement guide.

Recovery reading

• Shoulder Replacement Recovery
• Reverse Shoulder Replacement Recovery
• Sleeping and the Sling After Shoulder Surgery
• Broken Shoulder Recovery
• All Shoulder & Elbow recovery guides