Supportive for prevention and pain relief
Get active and prevent impingement syndrome with targeted exercises for at home.
Your shoulders hurt and the diagnosis is impingement syndrome? Don’t hesitate and take your pain into your own hands. With the following impingement syndrome exercises for at home, you can loosen the tightness in your shoulder joints and relieve your pain. Gradually build up your intensity of the exercises so that they don’t cause you severe pain. Get started – and you will quickly notice the first successes.
Approach impingement exercises slowly so they don't cause you severe pain, and perform them 2-3 times a week.
Do the impingement syndrome exercises also as pain prevention.
Shortened, hardened muscles and fascial adhesions should be loosened up first. In the following impingement shoulder exercises, we will show you how to relax the muscles that pull your shoulder girdle into a suboptimal position.
Place the BLACKROLL® on the floor and lie on your side with your chest on the roll. Stretch the lower arm forward and upward. Vary placement of the arm so that you have no pain in the shoulder.
Stand sideways with the affected shoulder to the wall. Your arm should hang down and is relaxed. Place the MINI on the side of your upper arm.
After myofascial self-massage, activate your deeper fascial adhesions using the BLACKROLL® TRIGGER TMX®. Thanks to the targeted pressure, you can release deep tension in the area in and around your shoulder muscles.
Stand facing the wall and position the trigger over a painful point on your front shoulder. Lean forward and apply light pressure.
If you have bad posture, your shoulders are in the wrong position. This increases the risk that you may develop a shoulder impingement syndrome. You can improve mobility and position of your shoulder with the following exercises.
Stand upright in front of the wall and place the BLACKROLL® on the wall at a 120° angle from your torso. If a position is painful for you, vary the height of the roll. Press your hand firmly on the BLACKROLL® and turn in the opposite direction to stretch your chest.
Place the BLACKROLL® on the floor and get down on all fours. Support yourself on the roll with your hands. Bring your head toward the floor and push your buttocks back.
Lie down on your stomach and lie with one side of your chest on the edge of the roll. Make sure that the roll is at the top of your chest.
We want to activate part of the rotator cuff through targeted exercises. The humeral head should be brought into a position in which you do not feel any pain. These impingement syndrome exercises for at home are also ideal for upright posture. As with all impingement exercises, it is important that you keep your shoulders low.
Stand upright and shoulder width apart. Hold your elbows close to your body and turn your palms toward the ceiling. Hold the MULTI BAND and add some pretension by pulling it outwards in the starting position.
Stand upright in front of a wall and place a BLACKROLL® at the level of your neck. Press the BLACKROLL® firmly against the wall with your wrists and let your shoulder blades slide forward and down.
Attach the MULTI BAND in front of you at waist level and grab one of the loops. With your leg on the same side, get down on one knee, placing the knee directly below the hip. Activate your core and glutes.