Physical Therapy for Shoulder Impingement: Exercises, Treatment, and Prevention
Shoulder impingement happens when the rotator cuff tendons get pinched in the shoulder joint, leading to pain and stiffness. According to the Cleveland Clinic, this condition, also called rotator cuff tendinitis, affects the muscles and tendons that help lift and rotate the arm. It’s common among people who do repetitive overhead motions, like swimmers or painters, but it can strike anyone.
Symptoms hit hard when you raise your arm—sharp pain shoots through the shoulder, especially at night when you’re trying to sleep. Some folks notice weakness too, making it tough to grab stuff off high shelves. The main culprits? Overuse from sports, slouching at a desk all day, or even aging, which tightens up the joint space. Knowing what’s causing it is step one to fixing it.
The Role of Physical Therapy
Physical therapy stands out as a top way to tackle shoulder impingement. It cuts down pain and gets the shoulder moving again without jumping straight to surgery. Here at La Clinica, we see it work every day—patients start with stiff, achy shoulders and leave with better range and less discomfort.
First, we assess how the shoulder moves and pinpoint what’s tight or weak. Then, we build a plan with exercises and hands-on techniques to ease the pinch. Expect a mix of stretches and strengthening moves, plus tips to tweak how you sit or lift. Most people feel a difference in weeks if they stick with it. It’s about rebuilding strength and flexibility, step by step.
Physical Therapy Exercises for Shoulder Impingement
Exercises are the backbone of recovery. Below are some proven moves we recommend, split into categories for stretching, strengthening, mobility, and function. Do them carefully—stop if pain spikes.
Stretching Exercises
- Cross-Body Stretch: Pull one arm across your chest with the other hand. Hold it 15-30 seconds, repeat 3-5 times per side. This loosens the back of the shoulder.
- Doorway Stretch: Stand in a doorway, arms at 90 degrees on the frame. Lean forward gently for 20 seconds, 3 reps. It opens the chest and front shoulder.
- Sleeper Stretch: Lie on your side, affected shoulder down. Bend the elbow to 90 degrees, push the hand toward the floor with the other hand. Hold 15 seconds, 3 times.
Strengthening Exercises
- External Rotation with Band: Anchor a resistance band at waist height. Hold it with the elbow bent, rotate the arm outward 10-15 times, 2 sets. Builds rotator cuff power.
- Internal Rotation with Band: Same setup, but pull the band inward across your body. Same reps. Keeps the shoulder balanced.
- Side-Lying External Rotation: Lie on your good side, a light dumbbell in hand. Elbow bent at 90, lift the weight up slow, 10 reps, 2 sets.
Mobility Exercises
- Pendulum Swings: Lean forward, let the sore arm hang. Swing it in small circles, 20 each way. Relaxes the joint.
- Arm Circles: Stand, arms out to the sides. Make small circles, 10 forward, 10 back. Boosts range of motion.
- Wall Slides: Face a wall, fingers climbing up as high as you can go. Hold 5 seconds, slide down, 10 reps. Frees up tightness.
Functional Exercises
- Chair Dips: Hands on a chair’s edge, dip your body down and up, 8-10 reps. Works the shoulder and chest.
- Scapular Squeeze: Pinch your shoulder blades together, hold 5 seconds, 10 times. Strengthens the upper back.
- Plank with Rocking: In a plank, rock forward and back on your toes, 10 reps. Engages the whole shoulder.
Start light, maybe 5 reps if it’s tough, and build up. These moves, backed by places like HSS and EmergeOrtho, target the problem areas directly.
Creating Your Workout Plan
Consistency beats intensity here. Aim to do these exercises daily—stretches in the morning, strength moves later. Start with 5-10 minutes, working up to 20 as you get stronger. Progression matters: add a rep or two each week, or grab a slightly heavier band when it feels easy. If pain flares up, back off. Modify by skipping any move that hurts too much, and focus on what feels doable. We can adjust it for you—just reach out.
Preventing Shoulder Impingement
Stopping it before it starts saves a lot of hassle. Posture’s a biggie—sit up straight, shoulders back, no hunching over phones or laptops. Set up your desk so your arms rest at 90 degrees while typing; it takes pressure off the joint. For sports or lifting, warm up with arm swings and avoid overdoing overhead stuff. Little changes like these, paired with regular stretching, keep the shoulder happy. Studies from NCBI show poor posture ramps up impingement risk, so don’t skip this part.
Daily Habits to Support Shoulder Recovery
Supporting your shoulder outside of therapy is just as important as the exercises themselves. These small habits can make a big difference:
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Maintain good posture: Sit and stand tall with your shoulders relaxed and your back straight. Avoid slouching or hunching, especially during long hours at a desk.
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Optimize your workspace: Set your desk so your arms rest at 90 degrees and your screen is eye-level to reduce shoulder strain.
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Sleep smart: Lie on your back or the non-affected side. Use a pillow under your arm for added support and comfort. If shoulder pain is affecting your rest, it is helpful to calculate sleep time based on your ideal wake-up or bedtime to ensure your body gets enough restorative sleep during recovery.
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Avoid repetitive overhead motions: Skip high shelves or strenuous lifting until your therapist clears you.
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Do light mobility breaks: Shoulder rolls, pendulum swings, or gentle stretches during the day help improve circulation and prevent stiffness.
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Stay hydrated and well-nourished: Proper hydration and nutrition support tissue healing and overall recovery.
Consistently applying these tips can speed up your progress and keep discomfort down.
When to Seek Professional Help
Most folks see progress in 4-6 weeks with steady effort. But if pain sticks around after that, or gets worse, it’s time to check in with us at La Clinica SC. Red flags like numbness, tingling, or a shoulder that won’t budge need quick attention—could mean a bigger issue like a tear. Don’t push through severe stuff; we’re here to sort it out with a full evaluation and custom plan.
Conclusion
Shoulder impingement doesn’t have to run your life. With the right physical therapy—exercises, smart planning, and prevention—you can get back to lifting, sleeping, and moving without wincing. We’ve laid out the tools here, but for a plan that fits you perfectly, contact La Clínica. Let’s get that shoulder working right again.
