Shoulder Impingement Syndrome Exercise Program

IMG PHYSICAL THERAPY
805 N. Richmond St., Suite 103 Fleetwood, PA 19522

IMGPT.COM 610-944-8140
Chris Gordos, DPT Center Manager
Eric Parrish, MPT Director of Rehabilitation
Shoulder Impingement Syndrome Exercise

Program
Rehabilitation of the shoulder may take an extended period of time. A loss of strength, range of
motion, and use is common with this condition but it can be regained. Strengthening of the rotator
cuff and scapular muscles, stretching, and postural exercises are all an important part of your recovery.
When you are exercising on your own at home there are some things to remember….
* If an exercise causes pain, especially sharp pain, it should be modified or discontinued until
you notify your therapist as it is negatively affecting your healing.
* Increased swelling after exercise indicates that the exercise may be too difficult or it is not
being done correctly. Be sure to ice that area of swelling after exercise.
* If you experience recurring pain with exercise lower the resistance; lower the number of sets or
repetitions; or perform the motion in a pain free range.
 Some muscle soreness, fatigue, and stretching sensations are normal, but the exercises should
not increase the pain or swelling.
* When in doubt about how much weight to use for exercises, guess low. It is
safer and easier to add weight than to hurt your self with too much weight.
* Consult your Physician or Physical Therapist if any problems arise or if you

have any questions regarding an exercise.
Strength exercises are to be done 3 to 5 days per week for 2 sets of 15 repetitions.
Stretching exercises are to be done once per day, holding 30 seconds, repeating 3-5 times.
Ice for 15 minutes after exercise and at the end of the day.
Do not ice before exercising.
Corner Stretch:
While standing at a corner of a wall, place your arms on the
walls in the shape of a "W" so that your elbows are bent and
pointed towards the ground as shown. Take one step forward
towards the corner. Bend your front knee until a stretch is felt
along the front of your chest and/or shoulders. Hold 30
seconds, then relax. Repeat 3-5 times.
Crossed Arm Stretch:

Grasp your elbow and gently pull it across the front of your
body until you feel a comfortable stretch along the outside of
your arm and into the back of your shoulder. Hold 30 seconds,
then relax. Repeat 3-5 times.
Self Mobilization Inferior Glide:

While seated, grasp the side of the seat with the affected arm
and slowly lean the opposite direction until a gentle stretch is
felt at the shoulder. Your affected shoulder should be fully
relaxed. Hold for 15-30 seconds. Repeat 3-5 times. If you
notice any numbness or tingling in the affected arm, relax and
decrease the amount of stretch on the arm.
Scapular Retractions:
While standing, draw your shoulder blades back and down
towards your spine. Repeat 15 times. Perfom 2 sets.
Scapular Protractions/Punches:
Lie on your back with your arms extended out in front of your
body and towards the ceiling. While keeping your elbows
straight, push your shoulders forward so that your fist moves
towards the ceiling. Keep your elbows straight the entire time.
Start with no weight at all and gradually increase weight 1
pound at a time as needed for proper resistance. Repeat
exercise 15 times. Perform 2 sets.
Scapular Alphabet Wall:

Hold arm to 90 degrees and gently press ball into wall with
your palm. As you are pressing, move the ball to trace the
letters of the alphabet. Use small and controlled motions to do
so. Repeat 2 times.
Isometric Adduction: Isometric Internal Rotation: Isometric External Rotation:
Gently push your elbow into Gently press your hand into a Gently press your hand into a
your side with your elbow bent. wall using the palm side of wall using the back side of
Hold 10 seconds. Repeat 10 your hand. Maintain a bent your hand. Maintain a bent
times. elbow the entire time. elbow the entire time.
Hold 10 seconds. Repeat 10 Hold 10 seconds. Repeat 10
times. times.
** Note: For the exercise below, do NOT raise arm above shoulder height. **
Standing Shoulder Flexion: Standing Shoulder Abduction: Standing Shoulder Scaption:

Begin this exercise without Begin this exercise without Begin this exercise without
weight. Progress to holding weight. Progress to holding weight. Progress to holding
dumbbells when able. With dumbbells when able. While dumbbells when able.
your elbows straight and holding a weight and elbow Slowly raise up your arm up
down by your side, slowly straight, bring up your arm to with elbow straight in the
raise them up in front of the side. Repeat 15 times. plane of the scapula or 45
your body. Repeat 15 Perform 2 sets. degrees to the side. Repeat 15
times. Perform 2 sets. times. Perform 2 sets.
Theraband Diagonals:
While holding an elastic band across the lower half of your
body, pull the band upwards and outwards to your opposite
side. Your hand should start in the thumb-back position and
end in the thumb-up position. Slowly lower your hand back
to the starting position. Repeat 15 times. Perform 2 sets.
Prone Extension:
Lying face down with your elbows straight, slowly raise
your arms upward towards your side while keeping your
elbows straight. Begin this exercise with no weight and
progress to dumbbells as able. Perform 2 sets of 15
repetitions.
Sidelying External Rotation: Sidelying Internal Rotation:

Progress to these after you Progress to these after you
master the isometrics above. master the isometrics above.
Lie on your unaffected side and Lie on your affected side and
hold a weight with your elbow hold a weight with your elbow
bent and rested at your side. bent and rested near your side.
Next, draw up the your arm Next, draw up the your arm
from the ground towards the from the ground towards the
ceiling. Perform 2 sets of 15 ceiling and across your body.
repetitions. Perform 2 sets of 15 repetitions

Shoulder Impingement Syndrome Exercise Program

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IMG PHYSICAL THERAPY

805 N. Richmond St., Suite 103 Fleetwood, PA 19522

Shoulder Impingement Syndrome Exercise

* Consult your Physician or Physical Therapist if any problems arise or if you

Crossed Arm Stretch:

Self Mobilization Inferior Glide:

Scapular Alphabet Wall:

Standing Shoulder Flexion: Standing Shoulder Abduction: Standing Shoulder Scaption:

Sidelying External Rotation: Sidelying Internal Rotation:

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