The exercises that work for shoulder impingement are ones that get progressively HARDER. Gentle movements that never change don’t do much.
In one trial of people already waiting for shoulder surgery, a 12-week progressive program cut the number who went on to have surgery from about 6 in 10 to 2 in 10. The comparison group also exercised, but their exercises never got harder.
Plan on at least 12 weeks. Some discomfort during the exercises is fine.
The program
Six exercises, based on the program used in that trial:
- Slow lowering, turning out: lie on your good side, elbow tucked at your side and bent to 90 degrees, a light weight in the hand. Use your other hand to help lift it outward, then lower it SLOWLY on your own over 3 to 5 seconds
- Slow lowering, arm out to the side: standing, help the arm up to shoulder height with the other hand or a band, then lower it slowly on its own
- Rows: with a band anchored in front of you, pull your elbows back and squeeze your shoulder blades together
- Shoulder blade squeeze and hold: lying face down, lift the arms slightly off the bed in a “Y” or “T” shape, squeezing the shoulder blades back and down
- Wall push-ups with a plus: push away from the wall, and at the end push a little further so your shoulder blades spread apart
- Back of the shoulder stretch: pull the arm gently across your chest with the other hand. Hold 30 to 60 seconds, 3 times
If your exercises aren’t getting harder, you’re doing the program that didn’t work.
How much, how often
- Strengthening: 3 sets of 15, twice a day for 8 weeks, then once a day for 4 more weeks
- Stretch: 30 to 60 seconds, 3 times, twice a day
- Make it harder once 3 sets of 15 feel easy: a heavier weight, a stronger band, or slower lowering
- Too much for your schedule? Doing it most days, consistently, beats a perfect plan you drop after a week
The pain rules
- Mild discomfort during the exercise is fine, up to about 3 to 5 out of 10
- It should settle within an hour or two and not be worse the next morning
- If it is worse the next morning, drop the weight or reps for a few days, then build again. Don’t stop completely
- Sharp, catching pain during a movement: change the angle or range, not just the weight
What to expect
- Weeks 1 to 4: little change. You’re building the habit and finding the right weights
- Weeks 4 to 8: pain on everyday movements usually starts to ease
- Weeks 8 to 12: better strength, fewer flare-ups, easier reaching overhead
- After 12 weeks: keep a lighter version going two or three times a week so it doesn’t come back
Things that help alongside
- An injection can calm the pain enough to get started. It won’t fix the shoulder on its own
- Cut back on what flares it for a few weeks, rather than resting the arm completely
- A physio can check your technique and progress the program, especially if you’re stuck
For the condition itself and the surgery evidence, see shoulder impingement.
Stop and get checked if
- Pain is steadily getting worse despite easing back
- You suddenly can’t lift the arm, especially after a slip or strain
- You have numbness, tingling or weakness running down the arm
- Nothing has changed at all after 12 weeks of consistent, progressing exercise
Six exercises, twelve weeks, and make them harder as you go.