Shoulder Impingement Exercises: A Comprehensive Guide

 

 

As a family practice provider, encountering shoulder impingement across diverse age groups is common. This condition typically arises due to repetitive movements, leading to irritation and inflammation of the shoulder joint’s soft tissues. 

In my practice, I have observed patients, including primarily female weightlifters, experiencing discomfort while executing overhead motions like lifting weights, causing compression on the rotator cuff, tendons, and bursa. 

For instance, a female weightlifter might notice shoulder pain when performing overhead presses or snatches.

Symptoms and Diagnosis:

In clinical practice, patients, especially female weightlifters, often report pain in the anterior aspect of the shoulder, particularly during activities that involve reaching overhead or lifting objects. 

Alongside pain, they might describe weakness, stiffness, or a clicking sensation within the shoulder joint. Diagnosis generally involves a thorough physical examination supplemented by imaging tests like X-rays or MRIs to exclude other potential causes contributing to their discomfort.

Treatment Options:

As a family practice provider, the approach to managing shoulder impingement encompasses a multi-faceted strategy. I often recommend rest and the application of ice packs to alleviate inflammation. NSAIDs like ibuprofen or naproxen are useful in reducing pain and swelling. Physical therapy, including tailored exercises to strengthen the rotator cuff muscles and improve flexibility, serves as a cornerstone of treatment, beneficial for female weightlifters aiming to prevent shoulder issues during their training routines. A holistic approach to treatment may also include a diet rich in superfoods full of mitochondrial DNA for anti-inflammatory effects and the application of CBD cream to mitigate the pain associated therein. 

The primary goal of treatment for shoulder impingement is to reduce inflammation and pain. This can be achieved through a variety of methods, including:

Rest: Avoiding activities that aggravate the pain is essential for healing.

Ice: Applying ice packs to the affected area for 15-20 minutes at a time can help to reduce inflammation.

 

Nonsteroidal anti-inflammatory drugs (NSAIDs): Medications such as ibuprofen or naproxen can help to reduce pain and swelling.

Physical therapy: Exercises to strengthen the rotator cuff muscles and improve shoulder flexibility can be very effective in managing shoulder impingement.

Corticosteroid injections:  In some cases, a corticosteroid injection may be administered to reduce inflammation in the shoulder joint.

Surgery:  In severe cases that do not respond to other treatments, surgery may be necessary to repair the damaged tissues in the shoulder.

CBD Cream: If you are searching for a different way to handle the discomfort, CBD might hold the answer.  CBD can help with the Inflammation that is often the culprit behind shoulder impingement causing tissue damage, swelling, and ongoing discomfort. 

Shoulder Impingement Exercises:  General Principles

For those with shoulder impingement, it is important to emphasize the importance of warming up the shoulder muscles before commencing any exercise program, especially for female weightlifters engaging in strenuous weightlifting sessions. Encouraging individuals to initiate exercises gently and gradually intensify them as pain subsides and strength improves is crucial. I emphasize mindfulness during exercises, advising patients to discontinue any activity that elicits pain or discomfort, particularly crucial for female weightlifters performing high-intensity workouts targeting the shoulder muscles.

• Always warm up your shoulders before starting any exercise program.
• Start with gentle exercises and gradually increase the intensity and duration as your pain subsides and strength improves.
• Be mindful of your body and stop any exercise that causes pain.
• Perform exercises 3-5 times per week.
• Maintain good posture throughout the exercises.

Shoulder Impingement Exercises:  Warm-Up 

For weightlifters in particular, a proper warm-up routine is essential to enhance shoulder flexibility and reduce the risk of injury during weightlifting sessions. Neck rolls, shoulder shrugs, arm circles, pendulum swings, and cross-body reaches serve as preparatory movements, effectively priming the shoulder muscles for subsequent, more rigorous activities. These simple warm-up exercises, when included in a regular routine, assist weightlifters in ensuring optimal shoulder health and functionality.

• Neck rolls:  Gently roll your head in a circle 10 times in each direction.
• Shoulder shrugs:   Raise your shoulders up towards your ears, hold for a few seconds, and then relax. Repeat 10 times.
• Arm circles:   Make small circles with your arms, forward and backward, for 10 repetitions each.
• Pendulum swings:  Lean forward and let your arms hang loosely. Gently swing your arms back and forth in a small circle. Repeat 10 times in each direction.
• Cross-body reach:   Reach one arm across your body and hold your elbow with your other hand. Gently pull your elbow towards your chest and hold for 30 seconds. Repeat on the other side.

Shoulder Impingement Exercises:  Rotator Cuff Strengthening

For those suffering shoulder injury, it is important to focus on strengthening the rotator cuff.  This can be done by performing:  scapular retractions, external and internal rotations, dumbbell rows, and face pulls. These exercises specifically target the rotator cuff and scapular muscles, promoting improved posture, shoulder stability, and strength. For weightlifters specifically, focusing on heavy lifts, such as deadlifts or squats, ensuring a stable and robust shoulder girdle is essential to prevent injury and optimize performance.

• Scapular retractions:  Sit or stand tall and squeeze your shoulder blades together. Hold for 5 seconds and then relax. Repeat 10 times.
• External rotations:  Sit or stand with your elbows bent at 90 degrees and your thumbs pointing up. Slowly turn your forearms outward as far as you can without feeling pain. Hold for 5 seconds and then relax. Repeat 10 times per side.
• Internal rotations:  Sit or stand with your elbows bent at 90 degrees and your palms facing up. Slowly turn your forearms inward as far as you can without feeling pain. Hold for 5 seconds and then relax. Repeat 10 times per side.
• Dumbbell rows:   Sit or stand with a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips. Row the dumbbells up towards your chest, keeping your elbows close to your body. Hold for a second and then lower the dumbbells back down. Repeat 10 times.
• Face pulls:  Attach a resistance band to a high anchor point and hold the ends in each hand. Pull the band towards your face, keeping your elbows high and your shoulders down. Hold for a second and then slowly release the band back to the starting position. Repeat 10 times.

Shoulder Impingement Exercises:  Other Strengthening Exercises: 

Engaging in exercises like reverse flyes, side raises, front raises, isometric exercises, lightweight shoulder presses, and band pull-aparts benefits all weightlifters, aiding in strengthening various shoulder muscles and enhancing overall stability during weightlifting movements. 

Incorporating these exercises into a regular workout regimen ensures a balanced and well-functioning shoulder complex, vital for both male and female weightlifters aiming for optimal performance and injury prevention.

• Reverse flies:  Lie on your stomach with a dumbbell in each hand. Raise your arms out to the sides, keeping your elbows slightly bent. Hold for a second and then lower the dumbbells back down. Repeat 10 times.
• Side raises:  Stand with a dumbbell in each hand and your arms at your sides. Slowly raise your arms out to the sides until they are parallel to the ground. Hold for a second and then lower the 
• Front raises:   Stand with a dumbbell in each hand and your arms at your sides. Slowly raise your arms out in front of you until they are parallel to the ground. Hold for a second and then lower the dumbbells back down. Repeat 10 times.
• Isometric exercises:  These exercises involve holding a position without movement. Hold for 5 seconds and then relax. Repeat 10 times per position.
• Light weight shoulder press:   Start with light weights and gradually increase the weight as you get stronger. Sit or stand with a dumbbell in each hand and your elbows bent at 90 degrees. Press the dumbbells up overhead until your arms are straight. Hold for a second and then lower the dumbbells back down. Repeat 10 times.

Shoulder Impingement Exercises: Tailored For Women 

For female weightlifters, specific exercises like band pull-aparts, planks, and targeted yoga poses such as the cat-cow, downward-facing dog, and warrior poses offer benefits unique to their biomechanical needs. These exercises aid in improving shoulder stability, strength, and flexibility, catering to the demands placed on the shoulders during weightlifting sessions.

Band pull-aparts:  Attach a resistance band to a low anchor point and hold the ends in each hand. Keeping your elbows straight, pull the band apart until your hands are chest-width apart. Hold for a second and then slowly release the band back to the starting position. Repeat 10 times.

 

 Plank:  This exercise strengthens the core muscles, which can help to improve shoulder stability. Start in a push-up position with your forearms on the ground. Make sure your body is in a straight line from head to toe. Hold for 30 seconds to 1 minute. Repeat 3 times.

 

 

Yoga poses:  Yoga can help to improve flexibility and posture, which can reduce stress on the shoulder joint. Some beneficial yoga poses for shoulder impingement include the cat-cow pose, the downward-facing dog pose, and the warrior poses.

 

 

Shoulder Impingement Exercises:  Tailored for Men

Men, including weightlifters, often benefit from exercises like bench presses, pull-ups, and dips, which indirectly contribute to shoulder stability and strength. It is crucial to integrate these exercises into a balanced workout routine to ensure comprehensive upper body strength and stability.

 

Weightlifting exercises:   Weightlifting exercises can help to build strength in the rotator cuff muscles, which can help to prevent shoulder impingement. Some beneficial weightlifting exercises for shoulder impingement include the bench press, the overhead press, and the lateral raise.

Pull-ups:  This exercise strengthens the back and biceps muscles, which can help to improve shoulder stability. Start by hanging from a pull-up bar with an overhand grip. Pull yourself up until your chin is over the bar. Lower yourself back down slowly. Repeat 10 times.

 

 

Dips:  This exercise strengthens the triceps muscles, which can help to improve shoulder stability. Start by sitting on a bench with your hands shoulder-width apart on the edge of the bench. Lower yourself down until your elbows are bent at 90 degrees. Push yourself back up to the starting position. Repeat 10 times.

 

Shoulder Impingement Exercises:  Catering to Elderly Populations

Elderly individuals, including those who continue to lift weights, benefit from low-impact exercises like Tai Chi, chair yoga, water exercises, and wall slides. These exercises cater to improving balance, flexibility, and mobility, ensuring a functional and pain-free range of motion in the shoulders, crucial for maintaining independence and quality of life.

Tai Chi:  This gentle exercise can help to improve flexibility and balance, which can reduce the risk of falls and injuries. Tai Chi involves slow, controlled movements that are easy to learn and can be done at any fitness level.

Chair yoga:  This type of yoga is designed to be done while sitting in a chair, making it ideal for people with limited mobility. Chair yoga can help to improve flexibility, strength, and balance.

Water exercises:   Water exercises are a low-impact way to exercise that is easy on the joints. Swimming, water aerobics, and water walking are all excellent options for people with shoulder impingement.

Wall slides:  This simple exercise can help to improve shoulder mobility. Stand with your back against a wall and your feet shoulder-width apart. Slowly raise your arms up the wall until they are overhead. Hold for a second and then slowly lower them back down. Repeat 10 times.

Remember, it is important to consult with a doctor or physical therapist before starting any new exercise program, especially if you have a chronic condition or any injuries.

Shoulder Impingement Exercises:  Advanced Moves

Introducing advanced exercises like TRX workouts, kettlebell exercises, plyometrics, variations in isometric exercises, and eccentric exercises serve as challenges for shoulder muscles, benefiting weightlifters and promoting strength and stability during more demanding workouts.

• TRX exercises:  TRX suspension trainers offer a versatile way to strengthen the rotator cuff and other shoulder muscles. TRX rows, chest presses, and shoulder flies are all effective exercises for shoulder impingement.

 

• Kettlebell exercises:  Kettlebells provide an unstable training environment that can help to improve proprioception and balance. Kettlebell swings, cleans, and snatches are all beneficial exercises for shoulder impingement, but proper technique is crucial to avoid injury.
• Plyometric exercises:  Plyometric exercises involve explosive movements that can help to improve power and speed. These exercises should be used with caution by people with shoulder impingement, as they can place additional stress on the joint. Box jumps, jump squats, and clap push-ups are all examples of plyometric exercises.
• Isometric exercises with variations:   Isometric exercises can be made more challenging by increasing the duration of the hold or by changing the position of the body. For example, instead of holding a standard wall slide for 5 seconds, you can try holding it for 10 seconds or holding it with your arms slightly overhead.
• Eccentric exercises:  Eccentric exercises involve lengthening a muscle under tension. These exercises can be beneficial for strengthening the rotator cuff muscles, particularly the infraspinatus and teres minor. Eccentric dumbbell rows and eccentric external rotations are two examples of eccentric exercises for shoulder impingement.

Tips for Managing Shoulder Impingement

Pace yourself:  Do not try to do too much too soon. Start with a few repetitions of each exercise and gradually increase the number of repetitions and sets as your strength improves.

Listen to your body:  If you experience any pain during an exercise, stop and rest. It's important to listen to your body and avoid pushing yourself too hard.

Use ice and heat:  Ice can help to reduce inflammation and pain, while heat can help to improve circulation and flexibility. Apply ice to the affected area for 15-20 minutes at a time, several times per day. Use heat for 20-30 minutes at a time, several times per day.

Take breaks:  If your job or hobbies require you to use your arms overhead for extended periods of time, take frequent breaks to rest your shoulders.

Maintain good posture:  Good posture can help to reduce stress on the shoulder joint. Stand tall with your shoulders back and down, and avoid slouching.

By following these tips and incorporating the exercises mentioned above into your routine, you can manage shoulder impingement and improve your overall shoulder health and function.

Shoulder Impingement Exercises:   Stretching Exercises 

Incorporating stretching exercises such as the doorway chest stretch enhances flexibility and mobility in the shoulder joint, aiding weightlifters in preventing stiffness and reducing the risk of impingement-related issues.

These exercises, customized to fit specific needs and executed with proper guidance, serve as a valuable asset in managing shoulder impingement, improving shoulder health, and supporting the training regimens of female weightlifters. Always recommending consulting with a healthcare professional before beginning any exercise program, especially for individuals with pre-existing conditions or injuries, remains crucial in my practice.

Doorway chest stretch:  Stand in a doorway and place your forearms on either side of the doorframe. Lean forward until you feel a gentle stretch throughout the shoulders and chest.  

 

Preventing Shoulder Impingement

There are a number of things you can do to help prevent shoulder impingement, including:

• Warm up before exercise:  Always warm up your shoulders before engaging in any activity that involves overhead movements.
• Practice good posture:  Maintaining good posture can help to reduce stress on the shoulder joint.
• Strengthen your rotator cuff muscles:   Regular exercises to strengthen the rotator cuff muscles can help to prevent injury.

Avoid repetitive overhead motions:   If you have a job or hobby that involves repetitive overhead motions, take frequent breaks to stretch and rest your shoulders.

• Maintain a healthy weight:   Excess weight can put additional stress on the shoulder joint.
• Listen to your body:  If you experience pain in your shoulder, stop the activity and rest.

Additional Tips

Here are some additional tips for managing shoulder impingement:

• Use proper form when exercising:  Make sure you are using proper form when performing exercises, as this can help to prevent further injury. (Also see our page on exercises for rounded shoulders!)
• Modify activities as needed:  If you experience pain during an activity, modify it or stop it completely.
• Seek professional help:  If your shoulder pain is severe or persistent, consult with a doctor or physical therapist for diagnosis and treatment.

Living with Shoulder Impingement

With proper treatment and management, most people with shoulder impingement can experience significant relief from their symptoms and return to their normal activities. By following the tips above, you can help to prevent shoulder impingement and keep your shoulders healthy and strong.

Shoulder impingement is a common condition that can cause pain and limit movement. However, with proper treatment and management, most people can experience significant relief from their symptoms and return to their normal activities.