How To Fix Shoulder Impingement

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Read Time: ~4 minutes
Time to perform exercises: ~8 minutes

Hey there!

In last week’s poll, most of you voted for shoulder impingement—and it couldn’t have come at a better time.

A patient came in a few weeks ago with a story I hear often:

They were pushing through it, hoping it would go away… It didn’t.

So here’s what we did to fix it, and how you can start addressing this on your own at home.

What Is Shoulder Impingement?

The most common type of shoulder impingement I see in the clinic is lateral shoulder impingement (aka: subacromial shoulder impingement).

It happens when a small rotator cuff muscle (called the supraspinatus) gets pinched under the bony part of your shoulder blade (the acromion) as you lift your arm overhead.

That pinch creates irritation and inflammation, leading to pain any time you reach, lift, or press—especially above shoulder height.

What Causes It?

The most common root cause?

Poor scapular upward rotation. When you lift you arm up, your shoulder blade should rotate to get out of the way. If that doesn’t happen, we get impingement.

This usually comes from:

• Tightness in the levator scapulae and upper trap

• Weakness in the serratus anterior (which helps rotate and stabilize the shoulder blade)

• Lack of control or coordination in how your shoulder blade moves

When these muscles aren’t working together, the joint mechanics fall apart, and the supraspinatus takes the brunt of it.

What This Looked Like (and How I Knew It Was Impingement)

This patient had:

• Pain on the top and outer part of the shoulder

• Worsening symptoms when reaching overhead

• Difficulty sleeping on the painful side

• Avoidance of overhead movements during workouts

To confirm what was going on, I used a quick and reliable test:

Shoulder Abduction Test

• Stand tall, thumbs pointing up

• Raise your arms slowly out to the side

• Try to bring your biceps to your ears

• If that causes a pinch or tightness at the top of the shoulder, that means there’s a good chance you have shoulder impingement.

That’s exactly what we found.

How I Treated It in the Office

Our goals were clear:

✅ Reduce tissue irritation-
Especially the supraspinatus and the lateral deltoid, which often overcompensates

✅ Improve scapular mechanics-
Focusing on upward rotation and posterior tilt of the shoulder blade

✅ Restore tissue quality-
Targeting the levator, trap, and supraspinatus with manual therapy and dry needling

✅ Rebuild strength and control-
Especially in the serratus anterior and surrounding stabilizers

We did one treatment per week and had her do exercises at home every day. Within 2 weeks, she was completely out of pain and back to overhead movements without any trouble.

How You Can Recreate This at Home

Click the name of the exercise to see videos of me performing them.

If you're in pain:
Avoid forcing your arm into painful overhead positions. That can make impingement linger longer. Slowly progress into overhead movements as the pain goes away.

If you’re not in pain:
These exercises will help prevent shoulder issues down the line.

Mobility: 🎥 Scapular CARs (3 sets of 10 in each direction)

• Stand tall with your arms straight and hands gently pressed into the sides of your thighs.

• Without moving your arms, slowly shrug your shoulder blade up toward your ear.

• While they are up, pull them back as if trying to squeeze your shoulder blade toward your spine.

• While they are back, lower them down like you’re tucking it into your back pocket.

• While they are down, roll them forward, letting the shoulder blades glide along your ribcage.

• While your shoulders are forward, shrug them up again.

• That’s one full circle. Repeat.

• Make sure you move slowly and with control to make the most of this exercise.

What this does: Improves motor control and freedom of shoulder blade movement

Stability: 🎥 Foam Roller Wall Slides (4 sets of 10)

• Stand facing a wall.

• Place a foam roller horizontally on the wall at shoulder height.

• Rest your forearms on the roller, shoulder-width apart, with elbows bent at 90°.

• Press your forearms gently into the roller to maintain consistent pressure and engage your core.

• Slowly slide the roller up the wall, keeping pressure steady.

• Pause at the top when your arms are nearly straight (without shrugging), then return to the start.

What this does: Trains overhead strength with proper shoulder blade mechanics

Tissue Quality: 🎥 Lacrosse Ball Levator and Trap (4 spots per side, 30 seconds per spot)

• Stand in a doorway and place a lacrosse ball just above your shoulder blade, where your neck and upper shoulder meet.

• Hinge forward slightly at the hips and lean into the doorway to trap the ball between your upper trap/levator and the frame.

• Hold pressure on any tight or tender spots.

• Breathe deeply and relax into the pressure.

What this does: Releases tension in muscles that restrict scapular movement

Do you need a lacrosse ball? Check out my recommended products page here.

Wrap Up

I hope this helps. This is a textbook example of how lateral shoulder impingement presents, and how well it can respond to the right approach.

But shoulders can be tricky. If you're not seeing results within a week of doing this routine, please let me know so I can help you progress safely.

👉 If you want me to do a full movement assessment, give you a rehab plan designed for your shoulder, and check-in to make sure you're on track—schedule a free call here to see how I can best help you.

If you just have questions, feel free to respond to this email and I will be happy to answer them for you.

Thanks for reading — and don’t forget to vote in the poll or reply to let me know what you want to see next!

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.