9 Easy Shoulder Impingement Exercises (Do at Home!)
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To “impinge,” in medical terms, means to pinch or encroach on something else, such as when a bone presses on a muscle or nerve. In the case of a shoulder impingement, the shoulder blade rolls forward and rubs the muscles of the rotator cuff, causing irritation, inflammation, and eventually pain.
Another way to think of it is a narrowing of the natural space between the humerus (your upper arm bone) and the acromion of the scapula. Oftentimes, this narrowing is a result of poor posture, such as rounding one’s shoulders when sitting or standing. Rounding brings the shoulder forward and internally rotates the humerus, decreasing the space in the shoulder joint. Consequently, the thumbs point inward—a telltale sign of impingement.
0:00 Intro
0:28 Pendulum
2:03 Doorway Stretch
2:30 Foam Roll / Towel Stretch
3:00 Thoracic Extension Stretch
3:17 Wall Slides
4:08 Serratus Push Ups
4:42 Serratus Punches
5:15 Scapular Retraction
5:50 External Rotation
6:33 Sidelying ER
7:00 Bonus!