Relieving Shoulder Impingement Through Strategic Movements

Shoulder impingement occurs when soft tissues in the shoulder get pinched between bones during motion, leading to discomfort and reduced range of motion

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

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

The goal of these exercises is to improve shoulder blade control, strengthen the rotator cuff muscles, and restore proper movement patterns

Ease into your program with passive and active mobility drills to loosen tight tissues and restore flow

Try the classic pendulum technique as a starting point

Bend gently at the waist, allowing the injured arm to dangle freely

Move your arm in smooth, relaxed arcs—first one way, then the opposite—for half a minute per cycle

This helps reduce inflammation and encourages fluid movement without strain

Now shift attention to strengthening the muscles around your shoulder blade

Try the wall slide—it’s easy to perform and highly beneficial

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

Glide your arms upward steadily, ensuring your elbows and wrists remain pressed against the wall

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

Your rotator cuff must be reinforced to support proper shoulder mechanics

Employ a thin elastic band to perform external rotation drills

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

Hold the band with your hand and rotate your forearm outward, keeping your elbow tucked in

Ease back to the beginning position with deliberate control

Do two sets, each with fifteen smooth, slow repetitions

Stick to minimal tension to avoid aggravating the inflamed tissues

Stretching overactive muscles is critical to restoring balance

Try the standard doorway chest stretch

Position yourself in a doorway, placing both forearms flat against the frame at shoulder level

Gently lean forward until you feel a stretch across your chest and front of the shoulder

Hold for 30 seconds and repeat three times

Consistency matters more than intensity

Perform these exercises daily or every other day, and listen to your body

Discontinue any motion that triggers acute or shooting pain

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