How To Fix Shoulder Impingement (Quickly!)
Ever feel that nasty pinch in your shoulder when you go to lift your arm up toward the ceiling? This is what we call a shoulder impingement and I’ve been there so I know it’s not a fun feeling.
In today’s coaching I’ll show you the simplest most effective way to clean up your shoulder problem in no time.
CREATE MORE SPACE
I like to think of shoulder impingement as a lack of space problem. The humerus, a long bone that runs from your shoulder to your elbow, sits inside of your shoulder capsule. As you go to lift your arm up, this bone not only rotates, but also has to move backwards. If you don’t have enough space in there, the bone will run out of room and impingement sets in… no bueno!
So how do we create more space?
We create more internal rotation of the shoulder. More rotation equals more space in the shoulder capsule.
You can do this anywhere, however today I’m going to show you it seated because it’ll be easier for you to learn and do correctly, if you’re new to this.
I’d also recommend sitting in front of a mirror if possible so you can check your form. Watch the coaching video above for step-by-step instruction on how to rid yourself of that impingement.
HOW TO PROGRAM THIS
Perform this sequence 3 times per week and for the first two weeks, keep the duration exactly the same.
After two weeks, make sure passive stretching is 2 minutes, and increase the PAILs contraction to 20 seconds. Keep the RAILs contraction at 10 seconds but your range of motion should be a little deeper.
KEEP YOUR INTENSITY LOW One more thing that’s important to mention is… don’t get carried away with your intensity on these. We have a tendency to always want to crank on our joints or get the biggest, most painful stretch and that’s simply not necessary. Keep the volume down and you’ll get where you want to go much faster.
If you enjoyed this exercise, I would definitely recommending checking out the link below where I share my 3 must-have mobility moves to bulletproof your body. I personally use these every day and there’s a shoulder exercise in there that will be a game changer for you so check it out.
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified