Best Shoulder Impingement Exercises | Revital Health Calgary

Shoulder pain is a common concern, particularly during Calgary’s winter months. Cold temperatures, reduced physical activity, prolonged sitting, and tasks such as snow shoveling can place added strain on the shoulders. At Revital Health Calgary, physiotherapists regularly support patients managing shoulder impingement through physiotherapy and individualized exercise programs.

Shoulder impingement is a frequent cause of shoulder discomfort and often develops gradually. It can interfere with everyday activities such as reaching overhead, dressing, or sleeping comfortably. With appropriate guidance, targeted exercises, and physiotherapy support, many individuals are able to improve symptoms and restore shoulder function.

This article explains what shoulder impingement is, common contributing factors, typical symptoms, and seven physiotherapy-based exercises that can be performed at home to help reduce pain and improve shoulder mobility.

Patient Story from Revital Health Calgary

One patient visited Revital Health Calgary during the winter months with ongoing shoulder pain that worsened when shoveling snow and reaching overhead at work. She also experienced discomfort when sleeping on her side and limited arm movement due to pain.

After a physiotherapy assessment, shoulder impingement related to posture and muscle imbalance was identified. A structured treatment plan was developed, including guided home exercises. Over several weeks, her pain gradually decreased, shoulder movement improved, and she was able to return to daily activities with less discomfort.

What Is Shoulder Impingement?

Shoulder impingement occurs when the tendons of the rotator cuff become irritated or compressed in the space beneath the shoulder blade. This can lead to pain, inflammation, and restricted movement. If not addressed, symptoms may persist or progress over time.

Contributing factors often include poor posture, muscle weakness, repetitive overhead activity, and prolonged sitting. These factors can become more noticeable during colder months when activity levels decrease and posture habits change.

Physiotherapy Based Exercises for Shoulder Impingement

These exercises aim to improve posture, increase shoulder mobility, and strengthen the muscles that support shoulder movement. Perform exercises slowly and within a pain-free range. If symptoms worsen, stop and consult a physiotherapist.

1. Pec (Doorway) Stretch

Tight chest muscles can pull the shoulders forward and reduce space within the shoulder joint.

Stand in a doorway with your forearms on the door frame at shoulder height. Step one foot forward and gently lean your chest forward until a stretch is felt across the chest and front of the shoulders. Hold for 20 to 30 seconds. Repeat two to three times.

2. Wall Angels

This exercise helps promote posture awareness and shoulder blade control.

Stand with your back against a wall, keeping your head, upper back, and hips in contact. Bend your arms into a goalpost position and slowly slide them upward while keeping your ribs relaxed. Return to the starting position. Perform 8 to 10 repetitions.

3. Foam Roller Stretch

This exercise supports spinal positioning while encouraging shoulder mobility.

Lie on your back with a foam roller placed lengthwise along your spine. Allow your arms to rest at your sides with palms facing up. Slowly raise your arms overhead, keeping the ribs relaxed. Lower with control. Perform 8 to 10 repetitions.

4. Scapular Retractions

Strengthening shoulder blade muscles can help reduce strain on the shoulder joint.

Sit or stand upright and gently squeeze your shoulder blades together. Hold for five seconds, then relax. Repeat 10 times while breathing steadily.

5. External Rotation with Resistance Band

This exercise targets rotator cuff muscle strength.

Secure a resistance band at elbow height. With your elbow bent and tucked close to your side, slowly rotate your forearm outward. Return slowly. Perform 10 to 12 repetitions on each side.

6. Pendulum Exercise

This gentle movement can help reduce stiffness and improve circulation.

Lean forward slightly and support yourself with one hand. Let the affected arm hang and gently swing it in small circles. Perform clockwise and counterclockwise movements for 30 seconds each.

7. Shoulder Flexion Stretch

This stretch helps improve overhead range of motion.

Lie on your back holding a stick or broom handle with both hands. Use the unaffected arm to assist the affected arm as you slowly raise it overhead within a comfortable range. Perform 8 to 10 repetitions.

Why Physiotherapy Can Help with Shoulder Impingement

Exercises are often part of shoulder impingement management, but recovery may also depend on posture, movement patterns, and muscle coordination. Physiotherapy can include hands-on treatment, posture education, movement retraining, and progressive strengthening to support long term improvement.

Seasonal factors, such as reduced activity and increased physical demands during winter, can influence shoulder symptoms. A physiotherapist can tailor a treatment plan to address these factors.

When to Seek Professional Care

If shoulder pain lasts longer than two weeks, worsens with activity, or interferes with sleep or daily tasks, professional assessment is recommended. A licensed physiotherapist can assess shoulder function, confirm a diagnosis, and develop an appropriate treatment plan.

Conclusion

Shoulder impingement is a common condition that can often be managed with appropriate exercises, posture awareness, and physiotherapy support. Addressing contributing factors early may help reduce pain and improve shoulder movement. Physiotherapy can play a key role in supporting recovery, particularly during Calgary’s winter months when shoulder strain is more common.

If shoulder pain is affecting your daily activities, a physiotherapy assessment can help identify contributing factors and guide treatment. Appointments are available at Revital Health Calgary for individuals seeking support with shoulder pain and movement concerns.

Frequently Asked Questions

How do you know if you have shoulder impingement?
Common symptoms include pain when reaching overhead or behind the back, discomfort during sleep, and weakness with lifting.

Can shoulder impingement improve on its own?
Mild cases may improve with rest, but symptoms often persist without addressing posture, movement, and strength factors.

How long does physiotherapy take for shoulder impingement?
Recovery timelines vary, but many people notice changes within 4 to 6 weeks when following a structured treatment and exercise plan.