Impingement Syndrome: 9 Exercises to Do at Home

To Help Prevent and Relieve Pain

Time

30 minutes
9 exercises

Myofascial self-massage for impingement syndrome

First, you should release shortened, tight muscles and adhesions in the fascia. In the following shoulder impingement exercises, we’ll show you how to relax the muscles that pull your shoulder girdle into a suboptimal position:

Targeting Deep Tension Points in Impingement Syndrome

After myofascial self-massage, activate your deep fascial adhesions with the TRIGGER. Using targeted pressure, you can try to release deep-seated tension in your shoulder muscles.

Mobilization & Stretching Exercise for Impingement Syndrome

If you have poor posture, your shoulders are in the wrong position. This increases your risk of developing shoulder impingement syndrome. You can optimize your shoulder’s mobility and alignment with the following exercises:

Shoulder Impingement Exercise: Stretches Your Chest Muscles

Stand upright and stable in front of a wall and place the^BLACKROLL® against the wall at a 120° angle to your torso.

If a certain position causes pain, adjust the height of the roller. Press your hand firmly against the ^BLACKROLL® and turn in the opposite direction to stretch your chest.

Tip: To increase the stretch along your entire arm, you can perform this stretch with your arms extended.

Product

Standard

Sets / Seconds

1 / 60

Body part

Core, Shoulders, Chest

Training Goals

Shoulder Impingement Exercise: Opens Up Your Chest

Place the ^{BLACKROLL® on}the floor and get on all fours. Support yourself with your hands on the roller. Lower your head toward the floor and push your hips back.

In this position, let your head and chest sink down between your arms and feel the stretch.

Tip: Do you have broad shoulders? If so, the ^BLACKROLL® 45 might be a better fit because it gives your arms a wider surface area to rest on.

Product

Standard

Sets / Seconds

1 / 60

Body part

Core, Shoulders, Chest

Training Goals

Impingement Syndrome Exercise: Helps Improve Shoulder Mobility

Lie on your stomach and position one side of your chest on the edge of the roller. Make sure the roller is positioned at the upper part of your chest.

Slowly move your hand along the floor, moving it forward and backward, and feel the mobilizing effect. Use your other hand to hold or press the roller against your chest.

Tip: You can vary the intensity of the mobilization exercise depending on how hard you press the roll against your chest.

Product

Standard

Seconds per side

Body part

Core, Chest

Training Goals

Activation and Strengthening Exercises for Impingement Syndrome

Through targeted exercises, we aim to activate part of the rotator cuff. The head of the humerus should be moved into a position where you feel no pain. These impingement syndrome exercises for home use are also ideal for maintaining good posture. It’s important to keep your shoulders down during all impingement exercises.

Impingement Syndrome Exercise: Activates Your Shoulder Blades

Stand upright in front of a wall and place a^BLACKROLL® at the level of your neck. Press the ^BLACKROLL® firmly against the wall with your wrists and let your shoulder blades slide forward and down.

Actively push the^BLACKROLL® upward and hold the pressure in the new position for about five seconds. Then return to the starting position and repeat the movement.

Tip: Keep your core straight throughout the entire movement. The movement should come exclusively from your shoulders and shoulder blades.

Product

Standard

Repetitions

Body part

Head, Neck, Core, Shoulders, Upper Back, Lower back

Training Goals