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Shoulder Impingement - Recommended Exercises

Correct Posture
 
Good posture should not feel like hard work.  Imagine a balloon filled with helium is attached to your head and is pulling you up (Balloon Posture).  You should feel your back straighten and your chest widen.  Pull your shoulder blades back and down.  This increases the space under your subacromial arch, giving the rotator cuff tendons more space which is good for your shoulder. 
 
 
 
 
 
 
 
 
Key Points When Doing Exercises
 
  • The following exercises should be within the limits of pain.
  • When you start you may find that you can only move a small distance without pain, but this will improve.  Do not be tempted to push through the pain.
  • Repeat the exercise 2 times a day.
  • The number of repetitions that are recommended is what you should aim for.  If you find them hard to do or can only move a little way aim to build up to the total number of repetitions over a few days or even a couple of weeks.
  • It is recommended you have a day off the exercise every fourth day
 
 
 
 
Exercise 1 - Wall Slides 
 
Find a smooth wall and a cloth that will slide easily on the surface.  This exercise also works if you put a sock on your hands.  Stand facing the wall with the palms of your hands in contact with the wall. 
 
Think 'Balloon Posture' with your shoulder blades pulled back and down.  Gently push into the wall and slide your hands upwards.  This must not hurt.  Relax and return to the start position.  You should be gently pushing against the wall through the full movement.
 
Target Repetitions = 15
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
 
 
Exercise 2 - Side Wall Slides  
 
Stand with a sock or cloth over your hand and with your sore shoulder side on to the wall.  With a bent elbow put the back of your hand in contact with the wall.  Remember to maintain a 'Balloon Posture' with your shoulder blades pulled back and down.
 
Step forward and push your arm up straight, sliding the back of your hand up the wall.  Your hand should be outside  your shoulder.  This must not hurt.  Only move as far as you can without pain.
 
Target Repetitions = 15
 
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
 
 
Exercise 3 - All Fours
 
Start on all fours with your hands under your shoulders and slightly turned out.  Your knees should be in line with your hips.  Now slowly transfer your weight forwards onto your hands.  This will gently move your shoulder.  Return to the start position.
 
 
If you cannot kneel on all fours you can do this exercise in standing with your hands on a table in front of you.  Place your hands on the table and lean your weight forwards onto your hands.
 
Target Repetitions = 15
 
 

 

presented by Urmston Physio Clinic

 
 
 
 
 
 
 
Exercise 4 - Push Up With Resistance
 
To add resistance you can use 'Theraband' or small weights (1 - 2 Kg) or a pair of tights tied into a loop.  Hold the 'Theraband' or tights around your hands, or hold weights with thumbs pointing to the ceiling.
 
Remembering 'Balloon Posture' with your shoulder blades pulled back and down, push your hands up into a 'V'.  It is important to keep your hands wider than your elbows.  This must be pain free.  On the return movement pull your elbows into your side.  Make sure to keep the 'Balloon Posture'  through the exercise.
 
Target Repetitions = 15
 
 
 
 

presented by Urmston Physio Clinic