How to Stretch for a Shoulder Impingement

The shoulder joint is formed by the head of the humerus (upper arm bone) as it contacts part of the scapula (shoulder blade). It is a ball and socket joint that is capable of moving in multiple directions. Impingement syndrome occurs when tendons of the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis) are compressed as the arm is elevated (particularly with reaching overhead), causing pain and eventual loss of motion. Shoulder stretches reduce pain and help to lengthen muscles that have become shortened.

Things You'll Need

• Towel or belt

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Instructions

• 1

  Stand facing the corner of the room. Bend you elbows and place both forearms against the wall. Step one foot in front of the other and gently lean your body toward the wall until you feel a stretch across the front of your chest and shoulders. Hold for 5 seconds and repeat 5 times.

• 2

  Stand next to a table or other supportive surface. Bend forward 90 degrees at the waist and dangle the injured arm toward the floor. Place the uninjured arm on the table for balance. Gently swing the injured arm from side to side 10 times. Repeat by swinging the arm front to back, clockwise, and counter-clockwise 10 times each direction.

• 3

  Use a towel or belt to stretch behind your back. Hold one end of the towel (or belt) in the hand of the uninjured arm. Reach over your shoulder and allow the towel to hang down your back. Grab the opposite end of the towel behind your back with the other hand. Pull upward with the uninjured arm and allow the injured arm to slide up your back until you feel a stretch. Hold for 5 seconds and repeat 5 times.

• 4

  Reach across your chest and place the hand of the injured arm on the opposite shoulder. Use the other hand to gently pull the elbow toward the shoulder. Hold for 5 seconds and repeat 5 times.