Shoulder pain is one of the most common musculoskeletal complaints, and a frequent culprit behind this discomfort is shoulder impingement. This condition can significantly limit your mobility and daily function, particularly if left untreated. Fortunately, with the right guidance and rehabilitation plan—including targeted shoulder impingement exercises—you can recover strength, flexibility, and confidence in your shoulder’s movement.

At Benchmark Physio, our experienced physiotherapists understand that no two shoulders—and no two people—are the same. We use proven, safe, and effective treatment methods that don’t just ease your pain but address the underlying causes. Whether other approaches have fallen short or you want a solution that goes beyond rest and painkillers, we’re here to help.

What is Shoulder Impingement?

Shoulder impingement syndrome occurs when the tendons of the rotator cuff are compressed or “impinged” between the bones of the shoulder joint during movement. This often results in pain, weakness, and difficulty lifting the arm, especially overhead.

Common causes include:

• Repetitive overhead activities (e.g., painting, swimming, weightlifting)
• Poor posture
• Muscle imbalances
• Shoulder instability or previous injury

Left untreated, impingement can worsen and potentially lead to more severe rotator cuff injuries or even frozen shoulder.

The Role of Shoulder Impingement Exercises

Effective shoulder impingement exercises are designed to:

• Reduce inflammation and pain
• Strengthen the rotator cuff and stabilising muscles
• Improve shoulder mobility and flexibility
• Correct posture and movement patterns to prevent recurrence

However, it’s important that these exercises are done under the guidance of a qualified physiotherapist, especially if your symptoms are persistent or severe.

At Benchmark Physio, we tailor your exercise plan based on your condition’s severity, goals, and lifestyle demands—ensuring safe and sustainable recovery.

Recommended Shoulder Impingement Exercises

Here are several physiotherapist-approved shoulder impingement exercises that may be included in a rehabilitation plan:

1. Scapular Retractions

This exercise helps activate the postural muscles and improves shoulder blade stability.

• Stand or sit upright.
• Gently squeeze your shoulder blades together.
• Hold for 5–10 seconds, repeat 10–15 times.

2. Pendulum Swings

A gentle mobility exercises great for early recovery stages.

• Lean forward with your good arm supported on a table.
• Let your affected arm hang down and swing in small circles.
• Perform for 1–2 minutes in each direction.

3. Wall Angels

Promotes postural correction and improves shoulder flexibility.

• Stand with your back against a wall.
• Raise your arms like a goalpost and slide them up and down the wall.
• Keep your elbows and wrists in contact with the wall.

4. External Rotations with Band

Strengthens rotator cuff muscles and improves shoulder joint control.

• Attach a resistance band to a door handle.
• Hold the band with your elbow bent at 90 degrees and rotate your arm outward.
• Perform 2–3 sets of 10–12 repetitions.

5. Sleeper Stretch

Targets internal rotation and relieves tightness in the posterior capsule.

• Lie on your side with the affected arm underneath.
• Gently push the forearm down with the other hand until a stretch is felt.
• Hold for 30 seconds and repeat.

Note: These exercises should only be performed under professional advice, especially if you are experiencing significant pain or limitation.

Why Choose Benchmark Physio?

At Benchmark Physio, we’re committed to going beyond short-term fixes. We understand that many people with shoulder pain are simply told to rest or rely on pain medication. While this may offer temporary relief, it doesn’t address the root cause of the problem.

Our approach is different:

• ✅ Comprehensive assessment to identify all contributing factors
• ✅ Tailored shoulder impingement exercise programs
• ✅ Hands-on manual therapy as needed
• ✅ Postural and ergonomic advice
• ✅ Ongoing education to empower long-term shoulder health

If you’ve tried other treatments without success or are simply tired of being told to “rest and wait,” our team is here to provide practical, personalised solutions that restore movement and improve your quality of life.

Book Your Shoulder Assessment Today

Don’t let shoulder impingement limit your lifestyle or keep you from doing the activities you love. With the right combination of therapy and shoulder impingement exercises, recovery is not just possible—it’s likely.

Contact Benchmark Physio today and let our experienced team create a tailored treatment plan that gets your shoulder—and your life—back on track.