Shoulder impingement exercises at home
Shoulder impingement (often called subacromial pain) is pain at the top and side of the shoulder when lifting the arm, especially overhead.
Between physio sessions, not medical advice. This is general exercise education for common, non-serious shoulder pain. It isn't a diagnosis. Check with your physiotherapist or doctor before starting, stop if pain is sharp or getting worse, and read the warning signs below first.
Common contributing factors
- Lots of overhead work or lifting
- Weak rotator cuff and shoulder blade muscles
- Rounded, desk-bound posture
Gentle exercises people often use
- Isometric external rotation5 × 30s
Elbow bent at your side, press the back of your hand into a door frame without moving.
- Band external rotation3 × 12
Elbow tucked to your side, rotate your forearm outward against a light band.
- Band row3 × 12
Pull a band toward your ribs, squeezing your shoulder blades.
- Wall slide3 × 10
Forearms on a wall, slide up only as far as comfortable, then down.
Lift below shoulder height for now, build strength over 6 to 12 weeks, then reintroduce overhead work gradually.
Warning signs: get checked first
Don't start, or stop, and see a health professional if any of these apply.
- Sudden weakness lifting the arm after a fall
- Shoulder pain with chest pain or shortness of breath
- Swelling, redness or heat that is getting worse, or you feel unwell or feverish
- Numbness, pins and needles or weakness that is spreading or getting worse
Keep it going between sessions with Apex One
Home exercises only work if you do them. Apex One+ includes guided recovery programs that talk you through each exercise out loud, time your holds and check your pain before and after every session, so you can show your physiotherapist how it's going.
Questions
What exercises help shoulder impingement?
Common options include isometric external rotation, band external rotation, band row, wall slide. Your physiotherapist can tell you which suit you and how hard to push.
Should shoulder impingement exercises hurt?
Mild discomfort of up to about 3 out of 10 that settles within 24 hours is usually acceptable. Sharp pain, or pain that's worse the next day, means ease off and check with your physiotherapist or doctor.
How long until it gets better?
Lift below shoulder height for now, build strength over 6 to 12 weeks, then reintroduce overhead work gradually. Everyone is different; if it isn't improving after a few weeks, get it assessed.
Is this medical advice?
No. This is general exercise education for use between physio sessions. It isn't a diagnosis or a substitute for a physiotherapist or doctor.