Impingement Syndrome: 9 Exercises to Do at Home

Roll slowly along your latissimus dorsi (which originates at the torso and runs from the sacrum and ilium, over the spinous processes of the lumbar and thoracic vertebrae, through the armpit, to the upper arm), pausing for about 15 seconds at any points where you feel pain.

Duration: one to two minutes

Sets: one

Tip: Move your upper body back and forth as well to work on even more tissue. For even more targeted treatment, you can also use a BALL 08.

Now massage the deltoid muscle slowly and deliberately—it lies like a bundle over the shoulder joint and provides support by pressing the head of the humerus into the glenoid cavity.

The movement comes from bending and straightening your knees, not from lifting your shoulder. Hold the position on any tender spots for about 15 seconds.

Tip: Also rotate your arm slightly inward and outward—this way, you’ll also engage the front and back portions of the muscle. For even more targeted treatment, you can use the BALL 08.

If the pain subsides: raise and lower your forearm.

Tip: If needed, work on several painful spots in this area.

If a certain position causes pain, adjust the height of the roller. Press your hand firmly against the ^BLACKROLL® and turn in the opposite direction to stretch your chest.

Tip: To increase the stretch along your entire arm, you can perform this stretch with your arms extended.

In this position, let your head and chest sink down between your arms and feel the stretch.

Tip: Do you have broad shoulders? If so, the ^BLACKROLL® 45 might be a better fit because it gives your arms a wider surface area to rest on.

Slowly move your hand along the floor, moving it forward and backward, and feel the mobilizing effect. Use your other hand to hold or press the roller against your chest.

Tip: You can vary the intensity of the mobilization exercise depending on how hard you press the roll against your chest.

Grab the MULTI BAND and pre-tension it by pulling it outward from the starting position. Rotate your arms outward while simultaneously squeezing your shoulder blades together. Keep your elbows close to your body. Hold the rear, tensed position for about three seconds, then return to the starting position.

Tip: Make sure to keep your shoulders down.

Actively push the ^BLACKROLL® upward and hold the pressure in the new position for about five seconds. Then return to the starting position and repeat the movement.

Tip: Keep your core straight throughout the entire movement. The movement should come exclusively from your shoulders and shoulder blades.

Engage your core and gluteal muscles. Pull your elbow backward close to your body, drawing your shoulder blade toward your spine. Keep both shoulders low throughout the entire movement.

Tip: Hold the final contraction for about three seconds.