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.

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. Roll slowly along your latissimus dorsi muscle (it originates from the mid to lower back and extends from the sacrum and ilium over the spinous processes of the lumbar and thoracic vertebrae through the armpit to the upper arm) and stay on the tender points for about 15 seconds.

Time: one to two minutes

Sets: one

Tip: move your upper body back and forth to work on even more tissue. You can also use a BALL 08 for even more selective work on the muscle.

mpingement 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 BLACKROLL® MINI on the side of your upper arm. Now massage the deltoid muscle slowly and with intent – it lies like a package over the shoulder joint and supports it by pressing the head of the humerus into the socket.

The movement comes from bending and stretching the knees, not by pulling the shoulders up. Stay on the tender points for about 15 seconds.

Time: two to three minutes

Sets: one

Tip: rotate the arm slightly inward and outward – this way, you also include the front and back parts of the muscle. You can also use the BLACKROLL® BALL 08 for even more targeted work on the muscle.

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.

Time: 15 seconds

Sets: one

Tip: you can do this stretch with your arms straight to increase the stretch on the entire arm line.

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. Lower your head and chest between your arms in this position and feel the stretch.

Time: 15 seconds

Sets: four

Tip: do you have broad shoulders? Then the BLACKROLL® 45 may be better for you, because your arms have a wider contact area.

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. Slowly move your hand forward and backward along the floor and feel the effect of the mobilization. Hold or press the roll against your chest with the other hand.

Time: one to two minutes

eSets: one

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

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.

mpingement 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. Turn your arms outward and squeeze your shoulder blades together at the same time. Keep your elbows close to your body. Hold that tense position for about three seconds and return to the starting position.

Repetitions: 8 to 12

Sets: 3

Tip: make sure you keep your shoulders low.

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. Actively push the BLACKROLL® upwards and maintain the pressure in the new position for about five seconds. Return to the starting position and repeat the movement again.

Repetitions: 8

Sets: 3

Tip: keep your torso straight throughout the movement. The movement should stem exclusively from the shoulders and shoulder blades.

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. Pull your elbows backward close to your body, with your shoulder blade working toward your spine. Both shoulders should remain low throughout the execution.

Repetitions: 8 to 12 per side

Sets: 3 per side

Note: hold the final contraction for about three seconds.

our BLACKROLL® products for the impingement syndrome exercises:

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