Shoulder impingement occurs when soft tissues in the shoulder get pinched between bones during motion, leading to discomfort and reduced range of motion

Individuals engaged in frequent arm elevation—whether in sports, manual labor, or sedentary jobs—are especially prone to developing shoulder impingement

While rest and medical advice are important, targeted exercises play a key role in relieving symptoms and preventing future flare ups

These movements aim to enhance scapular stability, reinforce the rotator cuff, and retrain the shoulder’s natural biomechanics

Start with gentle mobility exercises to reduce stiffness

A highly recommended motion is the pendulum exercise

Bend gently at the waist, allowing the injured arm to dangle freely

Gently swing your arm in small circles, first clockwise then counterclockwise, for about 30 seconds each direction

It gently mobilizes the joint, easing irritation while avoiding forceful stress

Now shift attention to strengthening the muscles around your shoulder blade

The wall slide is an effective, low-impact movement for scapular training

Stand with your back against a wall and your arms raised to form a goalpost shape with your elbows bent at 90 degrees

Raise your arms slowly, maintaining constant contact between your elbows, wrists, and the wall surface

Ease your arms back to the starting position with deliberate, slow motion

Do three sets of 10 repetitions

It activates the serratus anterior and lower trapezius to stabilize the scapula

Your rotator cuff must be reinforced to support proper shoulder mechanics

Employ a thin elastic band to perform external rotation drills

Position your forearm parallel to the floor, elbow tucked snugly against your ribcage

Hold the band with your hand and rotate your forearm outward, keeping your elbow tucked in

Ease back to the beginning position with deliberate control

Complete two rounds of fifteen controlled rotations

Stick to minimal tension to avoid aggravating the inflamed tissues

Remember to release tight chest and anterior shoulder muscles that pull the shoulder forward

The doorway stretch is ideal

Rest your forearms on the doorframe, elbows slightly below shoulder height

Gently lean forward until you feel a stretch across your chest and front of the shoulder

Hold for 30 seconds and repeat three times

Consistency matters more than intensity

Do them most days of the week, adjusting based on how your shoulder responds

Discontinue any motion that triggers acute or shooting pain

Improvement takes time, so be patient

Pairing these routines with ergonomic habits and limiting overhead strain accelerates recovery and prevents relapse

Always consult a physical therapist or healthcare provider before starting a new exercise routine, especially if your symptoms are severe or Physiotherapie Hausbesuche persistent