Shoulder impingement is a common condition that causes pain and limited movement when the tendons or bursa in the shoulder become compressed during arm movement

Individuals engaged Physiotherapie Domizilbehandlungen in Basel frequent arm elevation—whether in sports, manual labor, or sedentary jobs—are especially prone to developing shoulder impingement

Although rest and professional guidance are essential, specific therapeutic movements are crucial for reducing pain and avoiding recurrence

These movements aim to enhance scapular stability, reinforce the rotator cuff, and retrain the shoulder’s natural biomechanics

Ease into your program with passive and active mobility drills to loosen tight tissues and restore flow

One effective option is the pendulum swing

Lean forward slightly and let your affected arm hang down

Move your arm in smooth, relaxed arcs—first one way, then the opposite—for half a minute per cycle

This helps reduce inflammation and encourages fluid movement without strain

Your next priority should be enhancing scapular control

Try the wall slide—it’s easy to perform and highly beneficial

Stand with your back against a wall and your arms raised to form a goalpost shape with your elbows bent at 90 degrees

Glide your arms upward steadily, ensuring your elbows and wrists remain pressed against the wall

Lower them back down with control

Complete three rounds of ten smooth repetitions

This strengthens the muscles that hold your shoulder blade in the correct position

Your rotator cuff must be reinforced to support proper shoulder mechanics

Use a light resistance band for external rotations

Keep your upper arm pinned to your torso with your elbow at a right angle

Pull the band outward by rotating your forearm away from your body, maintaining a fixed elbow

Ease back to the beginning position with deliberate control

Perform two sets of 15 reps

Never increase resistance beyond what feels comfortable to prevent worsening symptoms

Stretching overactive muscles is critical to restoring balance

Try the standard doorway chest stretch

Position yourself in a doorway, placing both forearms flat against the frame at shoulder level

Lean your torso gently into the doorway until you feel tension release across your chest and front shoulder

Hold each stretch for 30 seconds and complete three repetitions

Regular practice yields better results than sporadic, intense sessions

Do them most days of the week, adjusting based on how your shoulder responds

Discontinue any motion that triggers acute or shooting pain

Improvement takes time, so be patient

Maintaining proper alignment and minimizing repetitive arm elevation supports lasting shoulder health

Always consult a physical therapist or healthcare provider before starting a new exercise routine, especially if your symptoms are severe or persistent