Shoulder Impingement Syndrome: What It Is and How to Relieve It

Do you ever feel a sharp pinch or dull ache when lifting your arm overhead or reaching behind your back? You might be dealing with shoulder impingement syndrome: one of the most common causes of shoulder pain.

What Causes Shoulder Impingement Syndrome?

This condition happens when the tendons of your rotator cuff or the bursa (a small fluid-filled sac that cushions your shoulder joint) get &ldquopinched&rdquo under the bony arch of the shoulder. Over time, this can lead to inflammation, pain, and limited mobility, especially with repetitive overhead activities or sleeping on that side.

Common Symptoms

• Pain when lifting your arm overhead or reaching behind your back
• Discomfort when lying on the affected shoulder
• Shoulder stiffness or weakness
• Pain that worsens with repetitive overhead activity (like painting, swimming, or lifting)

The good news is that gentle stretching and strengthening can make a big difference.

Exercises and Stretches to Help

Remember: Move gently and avoid sharp pain — a mild stretching sensation is okay, but pain is not.

1. Posterior Shoulder Stretch

• Cross one arm across your chest.
• Use your opposite hand to gently pull it closer until you feel a stretch in the back of your shoulder.
• Hold 20–30 seconds, repeat 2–3 times per side.

2. Sleeper Stretch

• Lie on your side with the affected shoulder down, elbow bent at 90°.
• With your top hand, gently press the forearm of the lower arm down toward the floor.
• You should feel a stretch in the back of the shoulder — no sharp pain!
• Hold 20–30 seconds, repeat 2–3 times.

3. Doorway Chest (Pec) Stretch

• Stand in a doorway with elbows bent at 90°, forearms on the frame.
• Step forward gently until you feel a stretch across your chest and shoulders.
• Hold 20–30 seconds, repeat 2–3 times.

4. Scapular Retractions / Rows

• Sit or stand tall - Squeeze your shoulder blades down and back, like you’re tucking them into your back pockets.
• Add a resistance band for more challenge.
• Hold 3 seconds, repeat 10–15 reps.

5. External Rotation with Band

• Anchor a resistance band at elbow height.
• Keep your elbow bent 90° and tucked at your side (use a small towel roll if needed).
• Rotate your hand outward, away from your body.
• Perform 2–3 sets of 10–15 reps.

Key Takeaways

• Stretch tight muscles, especially the posterior shoulder and chest
• Strengthen the rotator cuff and shoulder blade stabilizers
• Improve posture to reduce pressure on the shoulder joint
• Avoid painful overhead activities until strength and mobility improve
• Be consistent with exercises: small daily efforts lead to big gains
• Call us for a consult and learn more