Impingement syndrome exercises

Supportive for prevention and pain relief

Duration
30 Min
Excercises
9
Difficulty
Beginner
Products used in Routine
Med
Mini
Multi Band
TMX® Trigger Plus
Standard

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.

Your calf pain exercise program:
  • Myofascial self-massage
  • Triggering deep stress points
  • Mobilization and stretching exercises
  • Exercises for activation and strengthening
2-3 times a week

Approach impingement exercises slowly so they don't cause you severe pain, and perform them 2-3 times a week.

Get well soon!

Do the impingement syndrome exercises also as pain prevention.

Myofascial self-massage for impingement syndrome

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.

Impingement syndrome exercise: loosens up the tense latissimus dorsi muscle

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.

Product
seconds per side
60
Body part
Core
Training Goals
Recovery, Mobility

Impingement syndrome exercise: loosens tense deltoid muscles

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.

seconds per side
60
Body part
Shoulders
Training Goals
Recovery, Mobility

Releasing deep muscle tension associated with impingement syndrome

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.

Impingement trigger exercise: relieves tense front shoulders

Stand facing the wall and position the trigger over a painful point on your front shoulder. Lean forward and apply light pressure.

Product
Seconds
180
Body part
Chest
Training Goals
Mobility

Mobilization and stretching exercises for impingement syndrome

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.

Shoulder impingement exercise: stretches your chest muscles

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.

Product
seconds per side
60
Body part
Chest, Shoulders
Training Goals
Mobility

Shoulder impingement exercise: opens up your ribcage

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.

Product
Seconds
60
Body part
Chest, Shoulders
Training Goals
Mobility

Shoulder impingement exercise: stretches your chest muscles

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.

Product
seconds per side
60
Body part
Chest
Training Goals
Recovery, Mobility

Activation and strengthening exercises for impingement syndrome

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.

Impingement syndrome exercise: activates your external hip rotators

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.

Product
Sets / Reps
3 / 12
Body part
Shoulders
Training Goals
Activation, Strength

Impingement syndrome exercise: activates your shoulder blades

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.

Product
Sets / Reps
3 / 8
Body part
Neck, Lower back, Shoulders, Upper Back
Training Goals
Activation, Mobility

Impingement syndrome exercise: activates your back shoulder area

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.

Product
sets/reps per side
3 / 10
Body part
Upper Back, Upper arm
Training Goals
Activation, Strength
Pain

Your shoulder joint hurts

And it is limited in its mobility? Maybe you suffer from impingement syndrome.

Read more

Your tools

More pain exercise routines

Shoulder pain exercises
Duration
22 Min
Excercises
8
Difficulty
Beginner
Exercises for the thoracic spine
Duration
23 Min
Excercises
8
Difficulty
Beginner
Exercises against chest pain
Duration
27 Min
Excercises
9
Difficulty
Beginner
Lumbago exercises
Duration
25 Min
Excercises
7
Difficulty
Beginner
Back pain exercises
Duration
34 Min
Excercises
10
Difficulty
Beginner
Hip pain exercises
Duration
32 Min
Excercises
8
Difficulty
Beginner
Tennis elbow exercises
Duration
20 Min
Excercises
3
Difficulty
Beginner
Herniated disc exercises
Duration
22 Min
Excercises
7
Difficulty
Beginner
Neck Pain Exercises
Duration
28 Min
Excercises
9
Difficulty
Beginner
Exercises for runner’s knee
Duration
28 Min
Excercises
8
Difficulty
Beginner
Exercises for knee pain
Duration
28 Min
Excercises
7
Difficulty
Beginner
Heel spur exercises
Duration
27 Min
Excercises
7
Difficulty
Beginner
Impingement syndrome exercises
Duration
30 Min
Excercises
9
Difficulty
Beginner
Loosen hardened calves
Duration
23 Min
Excercises
7
Difficulty
Beginner
Jaw pain exercises
Duration
15 Min
Excercises
5
Difficulty
Beginner
Carpal tunnel syndrome exercises
Duration
15 Min
Excercises
4
Difficulty
Beginner
Achilles tendon pain exercises
Duration
15 Min
Excercises
3
Difficulty
Beginner

 Free delivery
 90-day return policy
 More than one million customers