Art’s Top 5 “Bang-for-Your-Buck” Exercises for Shoulder Impingement

Feb 12

Every shoulder is different.

Different anatomy, different movement patterns, different irritability levels. That’s why a thorough evaluation is always needed to make treatment specific to your shoulder.

That said, over the years I’ve found a small group of exercises that consistently give people with shoulder impingement the most return for the least complexity—when they’re done correctly.

Think of these as foundational exercises, not a complete or permanent program.

Even with “basic” exercises, form is everything. Using the right muscles and controlling the movement is what makes these helpful instead of irritating.

A simple home program built around these usually takes about 15 minutes a day.

If you haven’t read it yet, this post pairs well with our breakdown of how shoulder impingement actually develops and how we treat it, which explains the mechanics behind these exercises.

1. Foam Roll Chest Stretch

This is often where we start.

Tight chest muscles can pull the shoulder forward and down, shrinking the space under the acromion.

This stretch helps:

reduce anterior shoulder tension
allow the “roof” of the shoulder to stay lifted
set the shoulder up for better mechanics

Slow breathing and relaxed shoulders matter more than how aggressive the stretch feels.

2. Foam Roll I’s

This exercise helps restore upper-back movement and controlled overhead motion.

Foam roll I’s:

promote thoracic extension
encourage the shoulder blades to work with the arms
help create space before loading the shoulder

The goal isn’t forcing range—it’s smooth, controlled motion without pinching.

3. Quadruped T (Horizontal Abduction)

This is one of my favorite early control exercises.

In this position, gravity is reduced and movement slows down, which allows better control.

This helps:

train scapular stability
activate the posterior shoulder
reduce excessive upward movement of the ball

Think “long and controlled,” not fast or heavy.

4. Side-Lying Shoulder Flexion

Overhead motion is often where impingement symptoms show up.

Side-lying flexion:

reduces gravity
gives feedback on how the shoulder is moving
allows cleaner mechanics before standing or loading

If this feels pinchy, the movement or range usually needs to be adjusted—not pushed through.

5. Side-Lying External Rotation

This is still one of the most efficient ways to train the rotator cuff.

Done correctly, it helps:

keep the ball centered in the socket
improve endurance and control
limit excessive upward migration during arm movement

Quality matters far more than weight here.

How to use these

For many people, this cluster works well as a 15-minute daily routine:

1–2 mobility-focused exercises
2–3 control/strength exercises
slow, controlled reps
no rushing through pain

These exercises work because they:

create space
improve control
prepare the shoulder to tolerate load

They don’t work if form is sloppy or if the wrong exercises are chosen for the shoulder in front of you.

One last important point

These exercises are starting points, not a substitute for an individualized plan.

If you want to know:

which of these make sense for your shoulder
how to adjust range, load, or volume
how to progress beyond this phase

That’s where a proper evaluation and guided care matter.

The bottom line

There’s no universal shoulder program.

But for shoulder impingement, these five exercises are often a strong foundation—when they’re selected carefully, coached well, and progressed intentionally.

That’s how we approach shoulder rehab at SB Physio.

This content is for educational purposes only and is not intended as medical advice. Shoulder conditions vary, and treatment should always be individualized based on a comprehensive evaluation by a licensed healthcare professional.