Absolute Best Shoulder Impingement Exercises (Self-Treatments)

"Famous" Physical Therapists Bob Schrupp and Brad Heineck demonstrate the absolute best exercises to treat Shoulder Impingement. These are self-treatments that have helped many of Bob and Brad's patients. Shoulder Impingement is one of the most common causes of shoulder pain including rotator cuff tears.

0:00 Intro Song
0:09 Intro
0:49 What is Shoulder Impingement?
2:05 Posture with Impingement
2:41 Exercise 1
3:21 Exercise 2
4:57 Stretch 1
6:15 Stretch 2
7:10 Exercise 3
8:15 Exercise 3 Different Position
8:32 Exercise 3 Different Position
8:40 Exercise 3 Different Position
8:47 Exercise 4
9:43 Exercise 5
10:05 Exercise 6
10:48 Outro

Our book “Three Simple Steps To Treat Back Pain” is available on Kindle

[MariekevanEijk]

This video is 60% legit advice and 40% comedy duo and I am here for it

[TheEmmakathryn]

I wrote this out for my own study and thought it might be useful to others here:
(forgive me, I don't know the names of all the exercises so I did my best to describe them)

What is shoulder impingement: 0:57

Daily Exercises/Stretches

Shoulder Squeezes - 2:42
Countertop/Chair assisted shoulder ROM - 3:23
Doorway Assisted Bilateral Chest Stretch - 5:22

Supine Passive chest stretch with foam roller - 6:18

Strengthening

Prone:
Y-Shaped superman arm raises - 7:45
Goal/Square-shaped superman arm raises - 8:13
T-shaped superman arm raises - 8:33
Reverse-Y-Shaped superman arm raises - 8:39
External Shoulder Rotation "Outies"
Bilateral - 9:00
Unilateral - 9:18
Internal Shoulder Rotation - 9:48
Bilateral Row/Shoulder extension - 10:07
Row modifications - 10:26

I hope this helps someone, it's certainly going to help me!

[itsjogee]

exercises timestamps for myself:
2:50 shoulder squeezes

5:23 - doorway stretch

7:58 grab pillow or towel to put under your forehead - lie down, stretch out arms then lift (different variations)

9:08 - use resistance bands for external rotation, can do both or one arm - use towel under arms to make sure you don’t bring elbow out too much

9:42 - internal rotation

10:07 - resistance bands downward pull

most of the important parts ;)

also welcome to the shoulder impingement group ;P

[michaelpierron]

YOU GUYS I've had Impingement for the better part of 6 months now. I did all these exercises and now I'm almost pain free. Thank You

[useless_fella]

I didnt realise how easily a bit of shoulder pain turn int full impingement and my GP just gave some painkillers and I needed to wait for long time before being able to see a physiotherapist. These exercise helped me to get rid in a week to the point that I can do any strenuous activity like lifting heavy stuff now.

[jerrylarson]

The chair one...worked immediately. I walked into the kitchen right after and reached up for a coffee can with my right arm that I could not reach with it this morning. Crazy! 8 months of pain, especially trying to sleep. Not all gone, but have some hope with these exercises.

[raw_dah]

As for as I can remember I had this pain from 10th grade and it's been like 9 years of hearing clicking, popping, accompanied by minor pain in my left shoulder and out of nowhere it started to give me pain even without rotating today. I did your exercises and I can feel the relief.
Still got some pain and at least I can help no hurt too much until I visit the hospital. I told my parents but they neglected it saying it's my imagination and everyone gets popping sound and pain. I've been neglected emotionally my whole life so this sudden pain feel like I deserve it and it's all my fault for being passive about my pain.
Please don't neglect any child. If a child is sitting alone go and speak with them.

[NickC]

Thanks Guys! Testimonial here! I had a shoulder impingement that was so bad, I thought I may have possibly torn a rotator cuff tendon; it was like a hot poker jamming into the top of my shoulder even at rest. In fact, there was no comfortable position that I could hold it in without excruciating pain. Luckily, you guys are so famous, I was able to find you. Moving my arm at all was extremely painful, I was able to do the exercise to push my shoulder blades together and down, which although sore, it actually felt pretty good. I was scared to death to put my arm out and grab the chair and push down, which admittedly was sore, BUT, I pushed down and walked back, just as you instructed and amazingly it felt pretty good. I repeated the 2 exercises every hour or two over the next 24 hours and just about a day and a half later my shoulder was almost completely back to normal, the pain went from 10+ down to 1 or 2 and no pain at all with the arm at rest. I could not sleep for 2 days the pain was so intense and the effect of these exercises was miraculous! I watch you guys all the time, you always have so many great tips, if I could I would give both you guys a big hug, God bless you!

[kevindean]

THIS is what the internet is for. Good stuff guys!!

[javonstewart]

1. Fixing your posture: open chest, shoulders externally rotated
2. Scapular retraction
3. Isometric push with counter or chair walk out
4. Chest stretches (doorway pectoral stretch - mid, low, or high, lay on back on foam roller - chest/shoulder muscles relaxed)
5. Prone Y's, T's, extension
6. Resisted external rotation or no monies (towel roll under elbow)
7. Resisted internal rotation
8. Resisted mid rows

Great Shoulder workout for impingement!

[Kjærli_Lyst-hår]

I love these two. Bert and Ernie of the physio world.

[SJNaka]

Oh my god. I hurt my shoulder yesterday, I have no idea how. But the pain was so bad I could barely lift a drink to my mouth, I had to use my right arm (non dominant) for everything. I could tell this was something I was gonna be dealing with for weeks or months.

But then, my friends linked me this video. I tried the exercises, and i already have a massively improved range of motion. I still have pain and dont think i can lift or reach for a few days, but I am already convinced that this will be a much quicker ordeal than I anticipated. Thank you so much guys. I am seriously in tears right now because of the gratitude I feel. Thank you thank you thank you

[SavinoAF]

I am a self-employed digital artist which means I'm at my desk working at my computer A LOT. I was already doing exercises and stretches from 2-3 of your videos to help with avoiding RSI and carpal tunnel, and upon getting bad neck and shoulder pains I knew exactly who to go to!
You guys are lifesavers! I literally wouldnt be able to do my job without you!

[eamonngallagher]

So happy, Ive found something that works. Especially the walking backwards with the chair. ( Impingement in my shoulder from surfing )

[justblaze]

The chair exercise was very helpful for me. I felt a pop in my shoulder as soon as I started it and immediately afterwards there was less pain and an improved range of motion.

[meredithkiljan]

Months of going to pT and they told me it was my neck never got better! Watched this once did the chair exercise omg first night I’ve slept right and woke up with some movement and less pain thank god YouTube suggested this thank you!!!

[GREENPOWERSCIENCE]

Thumbs UP! I basically could not use my right arm for two weeks. Impossible to raise more than half way. Finally took advil, did nothing….
Did all these exercises and they hurt to do but within the first day, full range of motion. Never pain running to forearm gone. Will keep it up. THANK YOU!!!! Usually told not to move to heal but that only made it much worse every day. This helped in a few hours! Thank you again!

[besame]

73 yr old female here, forced to use a walker for 3 yrs waiting with 2x bone on bone arthitis and getting 2x TKR. After 3 yrs on the walker, the pain and impingement in bother arms began a couple of months after the 2nd TKR. Went to PT and now I am getting an MRI to see what is up. So much pain for the last 2 months, especially at night. Regular OTC Tylenol and Advil barely help. Checking this site for more exercises to help get by until I can get this treated well.

[alanglobalimpact]

I was experiencing this pain for several days and did the recommended exercises. I literally got immediate relief.

[Healedhealer]

I used my table instead of a chair. Did it with 4 reps and I was already able to lift my arm with no pain. This just saved me!!! I will be doing every single exercise. Thank you so much