{"id":175,"date":"2026-09-27T17:06:33","date_gmt":"2026-09-27T17:06:33","guid":{"rendered":"https:\/\/modernfitnessguide.com\/index.php\/2026\/09\/27\/exercises-for-shoulder-impingement\/"},"modified":"2026-09-27T17:06:33","modified_gmt":"2026-09-27T17:06:33","slug":"exercises-for-shoulder-impingement","status":"publish","type":"post","link":"https:\/\/modernfitnessguide.com\/index.php\/2026\/09\/27\/exercises-for-shoulder-impingement\/","title":{"rendered":"Exercises for Shoulder Impingement"},"content":{"rendered":"<p><\/p>\n<div>\n<p><!-- original publish date 4\/3\/2023, 4pm Eastern--><\/p>\n<p>A more clinically accurate term for this shoulder condition is <a title=\"Rotator Cuff Pain: Tendonitis, Tendinosis and Tendinopathy\" href=\"https:\/\/www.hss.edu\/health-library\/conditions-and-treatments\/list\/rotator-cuff-pain\">rotator cuff-related shoulder pain<\/a>\u00a0or subacromial pain syndrome to describe similar symptoms. These conditions commonly cause pain around the front or outside of the shoulder, particularly when performing a repetitive overhead task, lifting objects or sleeping on the affected side. As many as two-thirds of people experience subacromial pain in their lifetime, says Hershfield.<\/p>\n<p>Subacromial pain can occur in:<\/p>\n<ul class=\"m-3 ps-3\">\n<li>the <a title=\"Rotator Cuff Pain\" href=\"https:\/\/www.hss.edu\/health-library\/conditions-and-treatments\/list\/rotator-cuff-pain\">rotator cuff<\/a>\u00a0(the muscles and tendons surrounding the shoulder joint);<\/li>\n<li>the <a title=\"Biceps Tendon Rupture\/Tear\" href=\"https:\/\/www.hss.edu\/health-library\/conditions-and-treatments\/list\/biceps-tendon-rupture-tear\">biceps tendon<\/a> (which connects the biceps muscle to the shoulder bone);<\/li>\n<li>the <a title=\"Shoulder Labrum Tears: An Overview\" href=\"https:\/\/www.hss.edu\/health-library\/conditions-and-treatments\/shoulder-labrum-tear\">shoulder labrum<\/a> (tissue or cartilage around the shoulder socket); or<\/li>\n<li>the bursa (fluid-filled sacs in the shoulder joint).<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<div class=\"container block-module w-100 d-flex justify-content-center\">\n    <a href=\"http:\/\/www.hss.edu\/find-a-doctor\/search?conditions=shoulder+pain\" target=\"_blank\" class=\"btn btn--primary\">&#13;<br \/>\n        Find a doctor who treats shoulder pain&#13;<br \/>\n    <\/a>\n<\/div>\n<p>\u00a0<\/p>\n<p>Typically, subacromial pain is caused by an overload issue, meaning a stress that the shoulder wasn\u2019t prepared to bear. It could be as simple as picking up a 10-pound weight, feeling a twinge in your shoulder area, and later experiencing a painful pinching sensation in your shoulder when you raise your arm. It can be common in young athletes who overuse their arm by throwing too many pitches or bench pressing heavy weights without building up their rotator cuff and scapular strength first.<\/p>\n<p>If you are experiencing subacromial pain, Hershfield recommends three simple exercises to do at home to strengthen your shoulder:<\/p>\n<h2>Prone \u201cI\u201d Exercise<\/h2>\n<p>This exercise strengthens the muscles around the shoulder blade that help support the shoulder during reaching, lifting and overhead movement.<\/p>\n<ol>\n<li>Lie face down on a firm surface with your forehead supported by a folded towel.<\/li>\n<li>Position your arms alongside your body with your palms facing down and your thumbs pointing forward.<br \/>\n<figure class=\"figure\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.hss.edu\/contentassets\/a868d2295eff4d2a930795b7c04f067a\/shoulder-impingement-prone-exercise-start-position.jpg\" alt=\"Prone exercise start position lying face down with arms at the side\" width=\"630\" height=\"375\"\/><figcaption class=\"figure-caption\">Prone exercise start position<\/figcaption><\/figure>\n<\/li>\n<li>Gently draw your shoulder blades down and slightly toward each other. Avoid shrugging your shoulders toward your ears.<\/li>\n<li>Keeping your elbows straight, slowly lift both arms a few inches away from the surface.<br \/>\n<figure class=\"figure\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.hss.edu\/contentassets\/a868d2295eff4d2a930795b7c04f067a\/shoulder-impingement-prone-exercise-end-position.jpg\" alt=\"Prone exercise end position with arms raised upward\" width=\"630\" height=\"375\"\/><figcaption class=\"figure-caption\">Prone exercise end position<\/figcaption><\/figure>\n<\/li>\n<li>Hold the position for one to two seconds.<\/li>\n<li>Slowly lower your arms back to the starting position.<\/li>\n<li>Repeat for three sets of 15 repetitions.<\/li>\n<\/ol>\n<p>Focus on controlled movement rather than lifting the arms as high as possible. You should feel the muscles working around the back of your shoulders and shoulder blades rather than primarily in your neck or lower back.<\/p>\n<p>Begin without resistance. When you can perform all repetitions with good control and without a meaningful increase in symptoms, you may hold very light weights, such as one-pound weights or small water bottles.<\/p>\n<p><!-- removed 7\/30\/26\n\n\n<h2>Isometric Shoulder Internal and External Rotation<\/h2>\n\n\n\n\n<div class=\"row\">\n\n\n<div class=\"col-12 col-md-6\">\n\n\n<figure class=\"figure\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.hss.edu\/ui\/CMS\/Content\/globalassets\/images\/movebetter\/shoulder-internal-rotation-isometric.jpg,,28250?epieditmode=false\" alt=\"Isometric Shoulder Internal rotation\" width=\"500\" height=\"750\">\n\n \n<figcaption class=\"figure-caption\">Internal rotation<\/figcaption>\n \n\n<\/figure>\n\n\n<\/div>\n\n\n\n\n<div class=\"col-12 col-md-6\">\n\n\n<figure class=\"figure\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.hss.edu\/ui\/CMS\/Content\/globalassets\/images\/movebetter\/shoulder-external-rotation-isometric.jpg,,28251?epieditmode=false\" alt=\"Isometric Shoulder External rotation\" width=\"500\" height=\"750\">\n\n \n<figcaption class=\"figure-caption\">External rotation<\/figcaption>\n \n\n<\/figure>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n\n<p>This exercise strengthens the rotator cuff muscles and tendons around your shoulder joint, increasing how much weight your shoulder can support.<\/p>\n\n\n\n\n<ol class=\"m-3 ps-3\">\n\n\n<li>Place a rolled-up towel under the arm of the shoulder that is experiencing pain.<\/li>\n\n\n\n\n<li>Stand at the corner of a wall with your elbow bent at a 90-degree angle in front of you.<\/li>\n\n\n\n\n<li>With a flat hand, push into the wall at 25- to 50-percent pressure.<\/li>\n\n\n\n\n<li>Hold the push for 10 seconds, repeating the exercise 10 times. This is the internal rotation.<\/li>\n\n\n\n\n<li>Then turn your body so you can press the outside of your hand into the wall. Push into the wall with the outside of your hand at 25- to 50-percent pressure.<\/li>\n\n\n\n\n<li>Hold the push for 10 seconds, repeating the exercise 10 times. This is the external rotation.<\/li>\n\n\n<\/ol>\n\n\n\n\n<p>You might feel a mild burn in the outside of the shoulder when doing this exercise, Hershfield says. Gradually, you can build up to a stronger pressure, as long as it doesn&rsquo;t cause pain.<\/p>\n\n\n--><\/p>\n<h2>Side-Lying Shoulder External Rotation<\/h2>\n<p>Use a rolled-up towel underneath the arm. (The towel ensures you are performing a rotational movement at the shoulder rather than lifting your arm away from your body.)<\/p>\n<ol class=\"m-3 ps-3\">\n<li>Lie on your non-injured side with your head resting on a pillow in a neutral position.<br \/>\n<figure class=\"figure\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.hss.edu\/contentassets\/a868d2295eff4d2a930795b7c04f067a\/shoulder-impingement-side-lying-exercise-start-position.jpg\" alt=\"Man lying on his right side, with his right hand cradling his head and his left hand  holding a weight. A towel is nested between his left elbow and his body.\" width=\"630\" height=\"375\"\/><figcaption class=\"figure-caption\">Side-lying shoulder external rotation start position<\/figcaption><\/figure>\n<\/li>\n<li>With your top arm bent at a 90-degree angle in front of you, lift a light weight (Hershfield recommends starting with a one or two-pound weight ) from the surface you\u2019re on straight up it is just above shoulder height. Maintain contact of the arm with the rolled-up towel.<br \/>\n<figure class=\"figure\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.hss.edu\/contentassets\/a868d2295eff4d2a930795b7c04f067a\/shoulder-impingement-side-lying-exercise-end-position.jpg\" alt=\"Man lying on his right side, with his right hand cradling his head and his left hand  holding a weight raised upward. A towel is nested between his left elbow and his body.\" width=\"630\" height=\"375\"\/><figcaption class=\"figure-caption\">Side-lying shoulder external rotation end position<\/figcaption><\/figure>\n<\/li>\n<li>Lower it slowly back down.<\/li>\n<li>Repeat the lift for three sets of 15 or, if your body can tolerate it, go straight through to 30 for two sets. Eventually, you can increase the weight up to five pounds<\/li>\n<\/ol>\n<h2>Shoulder Scaption Exercise<\/h2>\n<ol class=\"m-3 ps-3\">\n<li>In a standing position, hold light weights in each hand by your side.<br \/>\n<figure class=\"figure\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.hss.edu\/contentassets\/a868d2295eff4d2a930795b7c04f067a\/shoulder-impingement-scaption-exercise-start-position.jpg\" alt=\"Man standing holding weights at his side with arms relaxed.\" width=\"635\" height=\"720\"\/><figcaption class=\"figure-caption\">Shoulder scaption exercise start position<\/figcaption><\/figure>\n<\/li>\n<li>Slowly lift your arms straight up in the air until they are at shoulder height. Your arms should form a \u201cV\u201d shape.<br \/>\n<figure class=\"figure\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.hss.edu\/contentassets\/a868d2295eff4d2a930795b7c04f067a\/shoulder-impingement-scaption-exercise-end-position.jpg\" alt=\"Man standing holding weights with his arms raised upward about 90 degrees and apart from each other about 45 degrees.\" width=\"635\" height=\"720\"\/><figcaption class=\"figure-caption\">Shoulder scaption exercise end position<\/figcaption><\/figure>\n<\/li>\n<li>Slowly lower the arm back down to your side.<\/li>\n<li>Repeat the lift for three sets of 15, pausing between sets if needed to decrease shoulder burn, or go straight through to 30. Gradually, you can increase the weight up to 10 pounds.<\/li>\n<\/ol>\n<h2>When to See a Specialist for Shoulder Pain<\/h2>\n<p>If you repeat these exercises 3 to 4 times weekly, you should expect to feel an improvement in ability to tolerate loading of the shoulder and reduction in pain within about three weeks, Hershfield says. If you\u2019ve gone six weeks without results, or the pain is worsening without response to reduction of provocative activities, it\u2019s time to seek treatment from a physical therapist or orthopedist. These specialists can provide hands-on, individualized care.<\/p>\n<p>\u00a0<\/p>\n<div class=\"container block-module w-100 d-flex justify-content-center\">\n    <a href=\"http:\/\/www.hss.edu\/find-a-doctor\/search?conditions=shoulder+pain\" target=\"_blank\" class=\"btn btn--primary\">&#13;<br \/>\n        Find a doctor who treats shoulder pain&#13;<br \/>\n    <\/a>\n<\/div>\n<p>\u00a0<\/p>\n<p>Hershfield advises seeking medical care immediately if you experience shoulder pain in combination with any of the following:<\/p>\n<ul class=\"m-3 ps-3\">\n<li>It began after a fall, collision or other significant trauma.<\/li>\n<li>It is accompanied by a sudden inability to raise the arm.<\/li>\n<li>It occurs with fever, redness, substantial swelling or unexplained illness.<\/li>\n<li>It is associated with progressive numbness, tingling or weakness in the arm or hand.<\/li>\n<li>It occurs with chest pressure, shortness of breath, sweating, nausea or dizziness.<\/li>\n<\/ul>\n<p>&#13;<br \/>\n        <strong>Published<\/strong>&#13;<br \/>\n8\/24\/2026    <\/p>\n<h3>About the Expert<\/h3>\n<div class=\"mb-authors\">\n<div class=\"row align-items-start mb-3\">\n<div class=\"col-auto\">\n                            <img decoding=\"async\" src=\"https:\/\/www.hss.edu\/globalassets\/images\/profiles\/nicholas-hershfield-headshot\" alt=\"Nicholas Hershfield, PT, DPT, OCS\" class=\"img-fluid rounded\" style=\"width: 80px; height: 80px; object-fit: cover;\"\/><\/div>\n<div class=\"col\">\n<p>&#13;<br \/>\n                                Nicholas Hershfield is a physical therapist with HSS Rehabilitation.&#13;\n                            <\/p>\n<\/p><\/div><\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A more clinically accurate term for this shoulder condition is rotator cuff-related shoulder pain\u00a0or subacromial pain syndrome to describe similar symptoms. These conditions commonly cause pain around the front or outside of the shoulder, particularly when performing a repetitive overhead task, lifting objects or sleeping on the affected side. As many as two-thirds of people [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":176,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout"],"_links":{"self":[{"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/posts\/175","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/comments?post=175"}],"version-history":[{"count":0,"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/posts\/175\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/media\/176"}],"wp:attachment":[{"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/media?parent=175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/categories?post=175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/tags?post=175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}