Impingement of the shoulder is one of the most common reasons people walk into a physiotherapy clinic.

Real Patient Story:

George, a 47-year-old painter, came in complaining of a sharp, catching pain every time he reached overhead. It had been bothering him for months. Within 7 days of targeted shoulder mobility work and posture correction exercises, George was back on the job with minimal discomfort and a clear plan to prevent re-injury.

What Causes Shoulder Impingement?

Your shoulder joint is made up of three bones:

• Humerus (upper arm bone)
• Scapula (shoulder blade)
• Clavicle (collarbone)

The Role of the Rotator Cuff

The rotator cuff is a group of four muscles that keep your arm bone stable in the shoulder socket during movement:

• Supraspinatus
• Infraspinatus
• Subscapularis
• Teres minor

These muscles help you raise and rotate your arm, but they can become irritated if space in the shoulder joint narrows—especially under the acromion, the bony tip of your shoulder blade.

What’s the bursa?

The subacromial bursa sits between the rotator cuff and the acromion to prevent friction. But repetitive overhead movement, poor posture, or muscle imbalance can cause this space to shrink—compressing the bursa and tendons and causing inflammation, pain, and reduced mobility.

How Posture Affects Shoulder Impingement

Forward head posture and rounded shoulders (often from long hours at a desk or phone) change your shoulder mechanics. This makes the acromion tilt downward, increasing pressure on the rotator cuff and bursa. Over time, this leads to:

• Pinching of soft tissues
• Decreased range of motion
• Chronic pain with movement

✅ Do You Have Shoulder Impingement?

Common signs include:

• Pain when reaching overhead
• Discomfort lying on the affected shoulder
• Sharp pain when reaching behind your back (like putting on a jacket)

A physiotherapist will assess your movement, strength, and perform specific orthopedic tests to confirm the diagnosis and identify the root cause.

4-Step Plan to Fix Shoulder Impingement

Step 1: Stop All Aggravating Activities

This sounds obvious—but most people ignore it.

If reaching overhead, sleeping on your side, or lifting heavy objects hurts—stop. Continuing will only worsen the inflammation and delay recovery. Modify your routine to give the shoulder space to heal.

Step 2: Reduce Inflammation

Inflammation in the rotator cuff and bursa is often the biggest pain trigger.

Ways to reduce inflammation:

• Ice the front/top of the shoulder for 10–15 minutes
• Avoid heat initially
• Anti-inflammatory food (e.g., turmeric, omega-3s)
• Your physio may use laser, ultrasound, or manual techniques to reduce swelling

Step 3: Mobilize the Joint

Movement is medicine—but it must be the right kind.

Try these exercises:

• Pendulum Swings: Lean forward and let the arm hang. Gently swing in circles.
• Wall Crawls: Slowly "crawl" your fingers up the wall to stretch.
• Doorway Stretch: Open up the chest and gently stretch the front shoulder muscles.

Step 4: Correct Posture & Strengthen

Long-term relief comes from restoring balance and strength.

Focus on:

• Scapular stabilization
• Thoracic extension exercises
• Rotator cuff strengthening with resistance bands

Your physiotherapist will customize your strengthening routine based on your posture, strength, and goals.

So… Can You Really Get Rid of Shoulder Impingement?

Yes! With the right strategy, many patients feel significant relief in 7–10 days. You don’t need injections or surgery to get started—just the right knowledge, guidance, and commitment to healing.

Call-to-Action

Want to feel better fast?

• Book a FREE virtual consultation with a physiotherapist
• Or download our Shoulder Pain Relief Cheatsheet with exercises you can start today!

Just leave your email and we’ll take care of the rest.

FAQ

Q: Does shoulder impingement require surgery?

Not usually. Most cases improve with physiotherapy, exercise, and activity modification. Surgery is only considered if conservative care fails after months of effort.

Q: Can shoulder impingement go away on its own?

Sometimes—but ignoring it can make it worse. Guided physiotherapy reduces the risk of long-term damage and speeds up healing.

Q: What exercises should I avoid with shoulder impingement?

Avoid overhead lifting, behind-the-neck presses, and pushups until cleared by your physio. These can worsen compression and delay recovery.