Shoulder impingement can be a painful condition, and it’s crucial to approach exercises carefully to avoid exacerbating the issue. Before attempting any exercises, it’s recommended to consult with a healthcare professional or physical therapist to get an accurate diagnosis and personalized advice. If your healthcare provider has cleared you for exercises, here are some gentle at-home exercises that may help with shoulder impingement:

1. Pendulum Exercise:

How to do it:

1. Stand with your unaffected hand resting on a table or chair for support.
2. Lean forward, allowing the affected arm to hang freely.
3. Gently swing the arm in small circles in a clockwise and counterclockwise direction.
4. Perform 10-15 circles in each direction.
5. Gradually increase the size of the circles as comfort allows.

2. Doorway Stretch:

How to do it:

1. Stand in a doorway with your elbow bent at a 90-degree angle.
2. Place your forearm against the door frame.
3. Gently lean forward until you feel a stretch in the front of the shoulder and chest.
4. Hold the stretch for 15-30 seconds.
5. Repeat on both sides.

3. Isometric Shoulder Exercises:

a. Isometric Internal Rotation:

1. Sit or stand with your back straight.
2. Hold a small pillow or cushion between your body and the affected arm at waist height.
3. Press the arm into the pillow, engaging the muscles around the shoulder.
4. Hold the contraction for 5-10 seconds, then relax.
5. Repeat for 10-15 repetitions.

b. Isometric External Rotation:

1. Hold the pillow or cushion against your body with the affected arm.
2. Rotate the arm outward, pressing against the pillow.
3. Hold for 5-10 seconds, then relax.
4. Repeat for 10-15 repetitions.

4. Scapular Squeezes:

How to do it:

1. Sit or stand with your back straight.
2. Squeeze your shoulder blades together without shrugging your shoulders.
3. Hold the squeeze for 5-10 seconds.
4. Relax and repeat for 10-15 repetitions.

5. Wall Angels:

How to do it:

1. Stand with your back against a wall.
2. Keep your head, upper back, and buttocks in contact with the wall.
3. Raise your arms overhead, trying to touch the back of your hands to the wall.
4. Lower your arms back down.
5. Perform 10-15 repetitions.

Important Tips:

• Pain-Free Range: Perform these exercises within a pain-free range. If you experience pain, stop the exercise and consult with a healthcare professional.
• Gradual Progression: Start with low-intensity exercises and gradually progress as your comfort and strength improve.
• Consistency: Perform these exercises regularly as part of your routine.
• Ice or Heat: Applying ice or heat to the affected area before or after exercises may help reduce inflammation and soothe the shoulder.

Remember, individual responses to exercises vary, and what works for one person may not be suitable for another. If you experience persistent pain or worsening symptoms, seek professional guidance.