Stretches for Shoulder Impingement
Also called: Subacromial impingement syndrome, Rotator cuff impingement, Impingement syndrome.
Shoulder impingement is pain caused by soft tissue (most often the rotator cuff or subacromial bursa) being pinched between the head of the humerus and the acromion above. It typically presents as a painful arc when raising the arm overhead, often worse at night when lying on the affected side. Conservative care is the first-line approach for most cases: restore thoracic mobility, stretch the pec and posterior capsule, activate the lower trap and serratus, and avoid the provocative range while symptoms settle. The stretches below are the mobility-side of that program.
33 stretches commonly used for shoulder impingement
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Levator Scapulae Stretch
Sit upright, place one hand on the back of your head, look down toward your opposite knee at 45 degrees, and gently apply downward pressure to stretch the side of your neck.
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Upper Trapezius Stretch
Sit upright, reach one hand behind your back, use the other hand to tilt your head away from that side, and apply light downward pressure to stretch the upper trapezius.
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Cross-Body Shoulder Stretch
Pull one arm straight across your chest with the opposite hand near the elbow until you feel a deep stretch in the back of your shoulder.
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Overhead Shoulder Stretch
Raise one arm overhead, bend the elbow so your hand drops behind your neck, and use the opposite hand to gently press the elbow back until you feel the stretch in the shoulder. Alternate sides.
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Doorway Shoulder Stretch
Stand in a doorway with both arms raised to 90 degrees pressed against the frame, step one foot forward, and lean gently through the doorway to open the chest and shoulders.
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Sleeper Stretch
Lie on your side with your bottom arm out at shoulder height, elbow bent to 90 degrees, then use your top hand to gently press the forearm down to stretch the posterior shoulder capsule. Alternate sides.
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Shoulder Pendulum (Codman Exercise)
Lean forward with one hand on a table for support, let the other arm hang freely, and gently swing it in small circles using body weight rather than muscle contraction. Alternate sides.
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Eagle Arms (Garudasana Arms)
Extend both arms forward, wrap one arm under the other at the elbows, try to bring your palms together, and lift your elbows to shoulder height to feel the stretch between your shoulder blades. Alternate sides.
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Thread the Needle
On hands and knees, slide one arm under your body along the floor until your shoulder rests on the ground, feeling the rotational stretch through the upper back and shoulder. Alternate sides.
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Cow Face Arms (Gomukhasana Arms)
Reach one arm overhead and bend the elbow behind your head while the opposite arm reaches up your back, working to clasp fingers between your shoulder blades. Use a towel between your hands if needed. Alternate sides.
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Wall Chest and Shoulder Stretch
Stand sideways next to a wall, place your forearm flat against it at shoulder height, and slowly rotate your body away until you feel the stretch across your chest and front shoulder. Alternate sides.
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Resistance Band Shoulder Pass-Through
Hold a resistance band wide in front of you, then slowly raise it overhead and bring it behind your back in a controlled arc, keeping your arms straight throughout.
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Wall Shoulder Internal Rotation Stretch
Stand sideways with your elbow at 90 degrees pressed against a wall at shoulder height, then rotate your body forward and away from the wall to stretch the posterior shoulder capsule. Alternate sides.
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Floor Shoulder Overhead Stretch
Start by lying down on your stomach with one straight arm stretched out to the side. Slowly use the opposite arm to push the floor to raise your chest off the ground. Go until you feel a light stretch in the targeted muscles. Hold for up to 20-30 seconds and slowly release by lowering the chest back down to the ground. Alternate sides.
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Shoulder Blade Pinch
Lie face down or stand tall, then make quick flutters with your shoulder blades by gently pinching them together and releasing. Keep the movement small and controlled.
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Doorway Pec Stretch
Stand in a doorway with elbows at 90 degrees pressed against the frame at chest height, step one foot forward, and lean through the doorway to stretch both pectorals.
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Seated Chest Expansion
Sit tall at the edge of a chair with your hands against your head and elbows open. Keep your hands in contact with your head as you gently move your elbows and chest back, pinching your shoulder blades together until you feel a light stretch across the chest.
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Supine Chest Stretch
Lie on your back with a rolled towel lengthwise along your spine, extend your arms to the sides at shoulder height with palms up, and let gravity passively open your chest.
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Pec Minor Corner Stretch
Stand in a doorway with both forearms pressed against the frame at shoulder height, then lean your body forward until you feel the stretch across the upper chest and front shoulders.
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Wall Angels
Stand with your back flat against a wall, press your arms into a W shape, then slowly slide them above your head and back down while keeping your back and arms touching the wall.
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Foam Roller Thoracic Extension
Place a foam roller perpendicular to your spine at mid-back level, support your head with your hands, and gently extend back over the roller to mobilize each thoracic segment.
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Standing Lat Stretch
Stand with feet shoulder-width apart, reach one arm overhead and lean to the opposite side, feeling the stretch from your hip all the way up through the lat and shoulder. Alternate sides.
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Child's Pose with Lateral Arm Reach
From child's pose, walk both hands as far as possible to one side to create a crescent stretch in the opposite lat and shoulder, then switch sides.
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Bicep Wall Stretch
Stand next to a wall, place your palm flat on it behind you at shoulder height with thumb pointing up, and slowly rotate your body away until you feel the stretch in the bicep and chest. Alternate sides.
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Behind-the-Back Bicep Stretch
Interlace your fingers behind your back, straighten your arms, and lift your hands away from your body while expanding your chest forward.
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Overhead Tricep Stretch
Raise one arm overhead, bend the elbow so your hand drops behind your neck, and use the opposite hand to gently press the elbow back and down until you feel the stretch in your tricep. Alternate sides.
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Seated Overhead Tricep Stretch
Sit upright, lift one arm overhead and bend the elbow behind your head, then use the opposite hand to gently guide the elbow further back. Alternate sides.
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Cross-Body Tricep Stretch
Bend one arm and place your hand toward your opposite shoulder blade, then use the other hand to press the back of the elbow further across your chest.
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Tricep Wall Fold Stretch
Face a wall and place both hands flat on it at shoulder height, then walk your feet back and fold your torso forward at right angles with arms straight to feel the shoulder and tricep stretch.
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Lying Tricep Stretch
Lie on your back, bring one arm up vertical and bend the elbow dropping your hand behind your head, then use the other hand to gently hold the elbow back.
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Tricep Reach-Back Stretch
Sit in a chair or stand tall, bend one arm behind your back with palm facing out, then use the opposite hand to gently press the elbow further back and down. Alternate sides.
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Eagle Arm Tricep Variation
Lift one arm and wrap both arms at the elbows, pressing the top elbow against the bottom arm, then lift both elbows together to feel the combined shoulder-blade and tricep stretch. Alternate sides.
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Floor Tricep Reach Stretch
Sit on your heels, extend one arm forward along the floor and walk the fingertips as far as possible while keeping the opposite hip back, feeling the shoulder and tricep lengthen.
Frequently asked questions
What stretches help shoulder impingement?
Cross-body stretch (posterior capsule), sleeper stretch (internal rotation), doorway pec stretch (anterior chain), and thoracic extension/rotation are the four staples. Pair them with rotator cuff and scapular stabilization (lower trap, serratus) for a complete program — stretching alone usually isn't enough.
What should I avoid with shoulder impingement?
Avoid repeated overhead activity in the painful arc, sleeping on the affected side, and loaded pressing movements that reproduce symptoms. Many people get worse by pushing through the "painful arc" — work below it while restoring mobility and strength, then re-introduce overhead range gradually.
How long does shoulder impingement take to heal?
Mild cases often improve in 4–6 weeks with conservative care. Moderate cases may take 3 months. Persistent symptoms beyond that warrant imaging and possibly referral to orthopedics or physical therapy for hands-on care.
When should I see a doctor for shoulder pain?
See a provider for: pain after trauma or a fall, sudden loss of overhead range, weakness with overhead lifting, night pain that wakes you regularly, or pain that hasn't improved in 2–4 weeks of conservative care.
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Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.