Imagine this: you're under the bar, ready to press, but your shoulder says, 'Nope!' Shoulder impingement can be a real pain—literally. But don’t let it derail your progress. With these five targeted exercises, you can fix shoulder impingement and keep lifting pain-free.

What is Shoulder Impingement?

Shoulder impingement happens when the rotator cuff tendons get pinched during arm lifting movements. A 2019 study in the Journal of Orthopaedic Research found it’s one of the most common causes of shoulder pain. It can be frustrating, but the good news? You can manage it effectively.

5 Exercises to Alleviate Pain

These exercises focus on strengthening the rotator cuff and surrounding muscles to prevent further irritation.

1. Scapular Retractions

Grab a resistance band, anchor it, and pull back your shoulder blades. This strengthens the muscles that stabilize the shoulder blades. Do 2-3 sets of 12-15 reps.

2. Internal and External Rotations

Use a light dumbbell or resistance band. With your elbow at your side, rotate your arm inward and outward. This builds the small stabilizing muscles of your rotator cuff. Aim for 3 sets of 10 reps each direction.

3. Shoulder Blade Squeezes

Sit or stand tall. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold for 5 seconds, repeat 10 times.

4. Wall Angels

Stand against a wall, slide your arms up and down, keeping contact with the wall. This improves mobility and posture. Do 2 sets of 10 reps.

5. Thoracic Spine Extensions

Use a foam roller to gently extend your upper back. This opens up your chest and relieves pressure on the shoulder. Try 3-5 minutes of gentle rolling.

Log your progress with Emrius to see improvements over time.

Myth-Busting: Rest Isn’t the Only Solution

Many believe that resting is the best way to heal shoulder impingement. Here’s the thing: rest alone isn’t enough. It might temporarily alleviate pain, but without strengthening and stabilizing exercises, you risk future issues. The exercises above help you build the foundation needed to stay active and pain-free.

Personal Experience

In my years of coaching, I had a client who struggled with shoulder impingement for months before reaching out. With consistent work on these exercises, they not only found relief but also improved their overall shoulder strength, allowing them to lift heavier than before.

Stay Consistent and Stay Lifting

Consistency is key. Incorporate these exercises into your routine, and you’ll likely see improvements soon. And if you’re dealing with other body pains, you might find our guide on fixing rounded shoulders useful. Remember, every step you take towards recovery is a step towards stronger lifts.