Did you know that shoulder impingement is one of the most common causes of shoulder pain? In fact, the majority of shoulder pain patients we treat have signs of impingement due to their daily activities. Like you, many of our patients spend time working on a computer, using a phone or tablet, working a trade job, or have a hobby that involves repetitive use of your arms. Too much of any of these activities without proper posture or muscle balance often leads to impingement and pain in the shoulder(s).
In this article you will learn what causes shoulder impingement, signs that suggest you have it, and 7 effective stretches and exercises to help you reduce it!
What causes shoulder Impingement?
Impingement occurs when the rotator cuff tendons get pinched between the bones in the shoulder during activities. The repetitive pinching can cause pain and inflammation of the shoulder. Impingement is most common in people who do frequent overhead shoulder activities (swimming, painting, baseball, tennis, golf etc.)
How do you know if you have shoulder impingement?
- Pain or difficulty reaching your arms overhead
- Pain or difficulty reaching behind your back
- Weakness of the shoulder
- Pinching feeling in the shoulder
How do you fix shoulder impingement?
The best ways for you to reduce shoulder impingement are to improve your posture, increasing your upper back mobility and strengthen your rotator cuff muscles. Using the exercises and stretches below you can achieve all three!
1. Pec/Doorway Stretch
When you have tight chest muscles it can pull your shoulder joint into a forward and downward position. This position decreases the space between the bones in your shoulder joint and causes more shoulder impingement. By stretching out the chest muscles you can reduce the tension on your shoulder which will create more room for those tendons to move around.
To do this exercise find yourself an open doorway. You are going to raise your arm up at a right angle while resting your forearm on the door frame. Allow your upper body, head, and chest to lean into the doorway opening without rotating your body to the side. You should feel a stretch in your pec muscles near the front part of your shoulder.
2. Wall Angel
We often find that patients are unable to raise their arms over their head without compromising their neck and upper back posture. This exercise helps you learn to keep an upright spine AND raise your arms overhead. This creates free movement for the shoulder blade and decreases impingement.
For this exercise you will need a clear wall space to lean against. Stand with your feet shoulder width apart facing away from the wall. Lean against the wall so that your head, upper back, and butt are touching the wall. Maintain that wall contact throughout the exercise. Now raise your arms out to the side, against the wall, with your elbows at a 90 degree angle. Slide your arms along the wall until they are straight overhead and back down to the starting position.
3. Foam Roller Stretch
This exercise combines both a pec stretch AND and an overhead movement for posture. If you are able to get your arms overhead while maintaining an upright posture you can begin to teach your body good postural habits that will allow the shoulder to move freely!
You will need a foam roller for this exercise. I typically recommend using a longer foam roller but a short one will work just fine. Lay on the foam roller in the direction of your spine with the back of your head resting on the foam roller. Next, lay your hands on the ground down by your side. Keeping your arms straight, make a semicircle with your arms to the overhead position (similar to a snow angel). Try keeping the back of your wrist in contact with the ground the entire time.
4. Thoracic Rotation
Upper back rotation is a key foundation for a TON of movements (throwing a ball, swinging a golf club, shoulder checking in a car, etc.). This exercise isolates the movement to your upper back so we are not asking your shoulder to do all the work when you rotate!
To do this exercise, begin by getting down onto your hands and knees. Sit your butt back onto your heels and drop one elbow to the ground. Take your other hand and place it on the back of your head. Rotate your free arm up towards the ceiling and hold it at the top for 2 seconds. You should feel the stretch between your shoulder blades.
5. Scapula Push-up
A strong upper back makes it easy to keep your shoulder blades closer to your spine. This will stop your shoulders from slipping forward and upward causing shoulder impingement. An end range push up position is a great way to turn those muscles on!
For this exercise you are going to get into a high plank position (you can also drop to your knees if that is too challenging). Keep your elbows/arms in a locked position throughout this exercise. Squeeze your shoulder blades together then push them as far apart as possible. When separating the shoulder blades imagine your are pushing the floor away from you.
6. I's, Y's, and T's
Once again, activating your upper back muscles in a variety of ways is a great way to keep them back against your spine with overhead motion. A key to preventing shoulder impingement.
This exercise has 3 parts to it. Laying face down on the floor, raise your arm up by your ears (this is the “I” position) with your thumbs pointing towards the ceiling. Then raise your arms up towards the ceiling by squeezing your shoulder blades together. Repeat this in the “Y” position and “T” positions.
7. Banded External Rotation
Grab a mini band loop or create a loop with an existing band you have. Place both hands inside the loop with your palms facing each other. Bring your elbows to your side with your forearms pointing straight forward. Push your hands away from each other while keeping your elbows pinned to your side.
What should you do next?
These home exercises are a great place to start if you have been feeling signs of shoulder impingement. However, the shoulder is a complex joint and basic exercises don’t always work for everyone. If you are unsure what is causing your shoulder pain, want some extra help improving your posture, or find you’re not getting the improvement you want we are here to help!
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