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

It often occurs in people who perform repetitive overhead motions, such as swimmers, painters, or office workers who spend long hours at a desk

While rest and medical advice are important, targeted exercises play a key role in relieving symptoms and preventing future flare ups

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

Start with gentle mobility exercises to reduce stiffness

A highly recommended motion is the pendulum exercise

Tilt your torso forward while keeping your spine neutral, letting the arm hang limp beneath you

Make slow, controlled circular motions in both directions, Sportphysiotherapeuten spending 30 seconds per rotation

This motion decreases swelling and promotes natural joint lubrication without adding pressure

Now shift attention to strengthening the muscles around your shoulder blade

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

Position yourself with your spine flat against the wall, arms bent at 90 degrees, hands and elbows touching the surface

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

Ease your arms back to the starting position with deliberate, slow motion

Complete three rounds of ten smooth repetitions

It activates the serratus anterior and lower trapezius to stabilize the scapula

Strengthening the rotator cuff is also essential

Use a light resistance band for external rotations

Stand with your elbow bent at 90 degrees and your arm held close to your side

Pull the band outward by rotating your forearm away from your body, maintaining a fixed elbow

Return slowly to the start

Perform two sets of 15 reps

Stick to minimal tension to avoid aggravating the inflamed tissues

Don’t forget to stretch tight muscles that can contribute to impingement

The doorway stretch is ideal

Rest your forearms on the doorframe, elbows slightly below 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

Consistency matters more than intensity

Do them most days of the week, adjusting based on how your shoulder responds

Discontinue any motion that triggers acute or shooting pain

Improvement takes time, so be patient

Maintaining proper alignment and minimizing repetitive arm elevation supports lasting shoulder health

Seek professional guidance prior to beginning any program, particularly if pain is chronic or worsening