Desk movement guide
Shoulder Impingement Exercises: Pain-Friendly Routine
Control shoulder pain with rotator cuff and posture exercises that avoid pinching.
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This routine reduces pinching at the front of the shoulder and builds stability.
Common symptoms
- Front shoulder ache when raising arm
- Clicking or catching overhead
- Weakness reaching up
Likely causes
- Poor scapular control
- Weak rotator cuff
- Overhead volume spikes
Exercises
Scapular Setting
2 sets of 12–15
Steps
- Stand tall, arms at sides.
- Gently draw shoulder blades back and slightly down.
- Hold 5 seconds.
Why this helps: Centers the shoulder blade to reduce impingement.
External Rotation with Band
3 sets of 10–12
Steps
- Elbow at side, forearm across belly.
- Rotate forearm outward against band.
- Control back slowly.
Why this helps: Strengthens rotator cuff to stabilize the joint.
Wall Slides (Pain-Free Range)
2–3 sets of 8–10
Steps
- Forearms on wall, elbows below shoulders.
- Slide arms up within comfortable range.
- Keep ribs down.
Why this helps: Encourages upward rotation of the scapula without pinching.
Safety first
- Avoid painful overhead motions initially.
- Stop if pain >3/10 or sharp catching sensations.
FAQs
Can I keep lifting?
Stay below pain threshold; reduce overhead pressing until symptoms settle.
How long to improve?
Many feel better within 4–6 weeks of consistent, pain-free practice.
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