Top 5 Shoulder Impingement Exercises

Learn 5 exercises to fix shoulder impingement at home. I'll show you how to massage, stretch, and strengthen the right shoulder muscles to restore your shoulder mobility.

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At Upright Health we give you strategies and research to get your life back.

With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.

Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.

Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.

When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.

ENDING CREDITS MUSIC

ABOUT THIS VIDEO
In this video, I'll talk about why RIIPS (Rest, Ice, Injections, Pills, and Surgery) are not your only options to relieve shoulder pain or to fix your shoulder impingement. Follow along with me as I walk you through 5 great exercises to help your shoulders feel good in the long run. This video will show you how to stretch a sneaky hidden muscle, the subscapularis. This can improve your shoulder mobility and relieve shoulder pain like magic.

#ShoulderPain #ShoulderImpingement #PainRelief #uprighthealth

CHAPTERS
0:00 Introduction
0:46 Anatomy
3:02 Massage Techniques
9:06 Exercise 1: Thoracic Spine Extension
11:51 Exercise 2: Lat Stretch
15:57 Exercise 3: Static Hang
19:19 Exercise 4: Chest Opener (Pec Stretch)
23:18 Exercise 5: Arm Circles
26:21 Recap
29:40 More resources

[Uprighthealth]

When did you notice your shoulder impingement and what are you doing to fix it? Drop me a comment!👇

[ValkyrieLadyK]

I sustained a weird shoulder/arm injury on Halloween that has left me in constant, severe pain. I've been to the hospital multiple times in the past month and seen a dozen different doctors, and your channel has been more helpful to me than literally all of them combined.

[ADKJim]

I'm 78. About 20 years ago I fell off the back of a truck and landed on my right shoulder. The next day I couldn't raise my arm past shoulder level. Several weeks of PT helped but the shoulder still occasionally gives me pain, particularly when working in cold weather. Today I watched this and tried the exercises you recommend and noticed immediate improvement. I don't have a place to do the hang one but I did the couch variation using my kitchen counter. Thank you. I love your common sense approach.

[healingcharm]

I love, love, love your content. I'm a Massage Therapist that has always struggled to maintain my own healthy habits, now I'm in full on rehab mode. Instinctively did the deep tissue releases, and what became obvious the day after was impingement in my shoulder. So now I'm here, formulating my stretch and strengthening plan. Your teaching is priceless to me!!

[nischay]

0:00 Introduction
0:46 Anatomy
3:02 Massage Techniques
9:06 Exercise 1: Thoracic Spine Extension
11:51 Exercise 2: Lat Stretch
15:57 Exercise 3: Static Hang
19:19 Exercise 4: Chest Opener (Pec Stretch)
23:18 Exercise 5: Arm Circles
26:21 Recap
29:40 More resources

[joek]

I tried a lot of exercises for my shoulder pain, and the only thing that worked for me was the hanging from a pull up bar. Now my shoulder feels great.

[elizacragun]

For impingement, the most effective massage technique I found was this: lay stomach down on the floor and stretch out the affected arm. This way, the shoulder muscles are all relaxed and it's easy to dig into the shoulder and find the tender spots.

[christophersamu]

Great guy to follow. Easy to understand. Has calming, soothing voice. Helps emminsly when learning new material with pain interfering.

[belle]

When I first started doing some of your shoulder exercises because of pain and limited range of motion, my arm socket was crunchy. So I thought for sure it must be the bones! Right? 😁Well, I continued on anyway, gently and consistently. I do your shoulder and upper body exercises every day, throughout the day, whenever I think of it or feel a bit stiff or sore somewhere. Over the last six months, that crunch has disappeared and my pain-free range of motion is vastly improved. My posture, too. I don't slouch in chairs anymore. I actually sit upright, towards the front of the chair. It's just natural to me now. I don't need to make an effort to sit straighter, I just do. Amazing and exciting what these gentle movements can achieve. THANK YOU!

[Mediacom-sugo]

I love the soft vulnerable questioning voice, so funny and cute😍

[marie_h]

From someone who has had frozen shoulders (Yes. BOTH.), these exercises and massages work really well.

[marlar]

I love you! I am a exercise physiologist/physical educator/elite personal trainer/post rehab specialist. I have just retired at 70 years old. I have devoted my life to imparting the best information to my students and clients. You are incredible in the way you use your extensive knowledge and humor to get your message out inspires me and gives me hope! Keep up your important work. I would love to know how you got so smart! Thanks for reading… all the best😘🌀❤️

[chevchellios]

hes a good guy i was doing too much gym and bag exercises it messed my shoulders and neck and back up, this guys advice is gold

[remi]

FINALLY. This is my ticket to get my posture back after a decade in front of the pc.

First, the wall exercise immediately made blood rush to areas I haven't used for God knows how long.

Then the sofa stretch gave the exact sensation you described.. Thank you

[Bibvock]

Thank you greatly! Im 42, havent led a very active life within the last 10 years. Lately ive been getting into small exercises to slowly help my atrophy. I feel ive stumbled on treasure here! This is advice and training that unfortunately, ive not been able to find at my doctors and hospital. I was told it was all due to depression and prescribed things that made me feel awful mentally. I do not take it anymore thankfully! Every vid ive been seeing of yours has been so so darn beneficial to me! I feel i owe you but cant pay😅
My payment will be spreading the word of your channel. Thank you so much, kind Sir!🎉❤
Ps..i shall definitely donate in future

[LouiseLong-tb]

Currently getting PT for shoulder impingement. I asked for help after 3-4 weeks of the problem, and have been doing the exercises for 2 weeks now. I am seeing an improvement, but I will be adding your exercises to my current routine. You are an excellent teacher. Everything is very clearly explained. Thank you.

[kathyleicester]

I biffed hard roller blading on the waterfront in Key West about 15 or so years ago. My rotator cuff area is doing fine now but has often given me fits of pain and stiffness. I'm working on getting stronger in general, and neck and shoulder pain/stiffness is pretty common.

Also, the thoracic spine stretch.... help. This is going to take some time and I had no idea this area was so packed up. THAT's why I support the channel.

The guy with the glasses makes me laugh so hard, you can use him a lot and I'd be happy.

[marycrane]

I had a full shoulder replacement in 2017 after a swimming injury and frozen shoulder. I felt great for five years, but the pinching pain started last year when I restarted swimming after COVID. My doctor did a scan and the device still is in place, so I think all these exercises will allow me to get back into the pool. My pt gave me all of these exercises for rehab in 2017 and 2018, and I thought I could stop doing them, but I was wrong! Thank you for your help!!!

[stephanborau]

Thank you so much -- a really great video! I've had a chronic shoulder injury for several years. The massage exercise with the ball is amazing! Increased range of motion immediately (loosens up the muscle but likely also working on the fascia). My third round of physiotherapy ended recently and has been the most beneficial one. This physiotherapist actually explained that the injury/tear is not going to heal but you need to build up the surrounding muscles which will compensate for the injury. This is exactly what you are saying (ATM) . I'm still building up the strength but it's the best it's been since the injury. I'm super grateful for your exercises!

[patriciavarga]

Thank you Matt! I don’t know how I missed this one.