Absolute Best Shoulder Impingement Exercises (Self-Treatments) 

This video is 60% legit advice and 40% comedy duo and I am here for it

YOU GUYS ROCK!!!!! I've had Impingement for the better part of 6 months now. I did all these exercises and now I'm almost pain free. Thank You

I wrote this out for my own study and thought it might be useful to others here: (forgive me, I don't know the names of all the exercises so I did my best to describe them) What is shoulder impingement: 0:57 Daily Exercises/Stretches Shoulder Squeezes - 2:42 Countertop/Chair assisted shoulder ROM - 3:23 Doorway Assisted Bilateral Chest Stretch - 5:22 Supine Passive chest stretch with foam roller - 6:18 Strengthening Prone: Y-Shaped superman arm raises - 7:45 Goal/Square-shaped superman arm raises - 8:13 T-shaped superman arm raises - 8:33 Reverse-Y-Shaped superman arm raises - 8:39 External Shoulder Rotation "Outies" Bilateral - 9:00 Unilateral - 9:18 Internal Shoulder Rotation - 9:48 Bilateral Row/Shoulder extension - 10:07 Row modifications - 10:26 I hope this helps someone, it's certainly going to help me!

The chair one...worked immediately. I walked into the kitchen right after and reached up for a coffee can with my right arm that I could not reach with it this morning. Crazy! 8 months of pain, especially trying to sleep. Not all gone, but have some hope with these exercises.

exercises timestamps for myself: 2:50 shoulder squeezes 5:23 - doorway stretch 7:58 grab pillow or towel to put under your forehead - lie down, stretch out arms then lift (different variations) 9:08 - use resistance bands for external rotation, can do both or one arm - use towel under arms to make sure you don’t bring elbow out too much 9:42 - internal rotation 10:07 - resistance bands downward pull most of the important parts ;) also welcome to the shoulder impingement group ;P

Hi Bob and Brad.I wanna say thanks to both of you.I fell down on the floor two months ago and got pain in my shoulders and arms.it was a continuous pain.since yesterday,i am doing these exercises and have got so kuch relief.Before to this ,i thought i have developed a permanent pain which will never go away.but i realised that i was not treated well.Thank you both of you for your services.Love from India.

THIS is what the internet is for. Good stuff guys!!

I used my table instead of a chair. Did it with 4 reps and I was already able to lift my arm with no pain. This just saved me!!! I will be doing every single exercise. Thank you so much

I love your videos! I'm a pre-PT student studying kinesiology and exercise science, learning online has been tough but, watching your videos has helped me to apply what I learn in class to a real-life setting!

What a difference the exercises made. First I used your videos to diagnose the impingement then the above video to relieve the pain. back to working out. Thanks guys

I fractured my humerus almost a month ago & injured my rotator cuff. I’ve been In severe pain And could not raise my arm up to the side for anything. I just wanted to tell you guys THANK YOU SO MUCH!!! After watching your videos and Implementing your advice, I can now lift my arm. What a blessing!!! Thank you again guys this is unbelievable. Keep doing what you’re doing! 🤗

As for as I can remember I had this pain from 10th grade and it's been like 9 years of hearing clicking, popping, accompanied by minor pain in my left shoulder and out of nowhere it started to give me pain even without rotating today. I did your exercises and I can feel the relief. Still got some pain and at least I can help no hurt too much until I visit the hospital. I told my parents but they neglected it saying it's my imagination and everyone gets popping sound and pain. I've been neglected emotionally my whole life so this sudden pain feel like I deserve it and it's all my fault for being passive about my pain. Please don't neglect any child. If a child is sitting alone go and speak with them.

I am a self-employed digital artist which means I'm at my desk working at my computer A LOT. I was already doing exercises and stretches from 2-3 of your videos to help with avoiding RSI and carpal tunnel, and upon getting bad neck and shoulder pains I knew exactly who to go to! You guys are lifesavers! I literally wouldnt be able to do my job without you!

I love these two. Bert and Ernie of the physio world.

I got some great advice from these guys on another video around golfer's elbow - I've been struggling with shoulder pain that had caused me to back off lifting, on another video from Bob and Brad I could concur it was shoulder impingement (which is what I thought but I wasn't sure) and even just a day of doing these excersizes I can already feel the benefit. Amazing. Thanks guys ... I know they are a bit goofy but this information is golden. I really appreciate the effort to do these videos and put this information out there. I suppose it's time I finally try to address my terrible posture properly!!

Just found y'all yesterday. I'm 72, I have degenerative arthritis, I golf 2-3 days/week, lots of physical activity. About 6 days ago I started having a sharp pain in my right shoulder. Heat / Ice / vibration nothing helped. I tried the shoulder chair impingement exercise and within 3 hours (doing it 3 times / hour) the pain was gone. Woke up this morning feels great. Thank you very, very much. Your new subscriber.

SO happy I found you! I've been suffering with shoulder pain for months! Started doing exercises, and massage to the tendon, and today my shoulder pain is at a 3, and yesterday it was a 9 (on a scale of 10)! Can't thank you enough for sharing!

Months of going to pT and they told me it was my neck never got better! Watched this once did the chair exercise omg first night I’ve slept right and woke up with some movement and less pain thank god RU-vid suggested this thank you!!!

You guys deserve a million blessings

Oh my god. I hurt my shoulder yesterday, I have no idea how. But the pain was so bad I could barely lift a drink to my mouth, I had to use my right arm (non dominant) for everything. I could tell this was something I was gonna be dealing with for weeks or months. But then, my friends linked me this video. I tried the exercises, and i already have a massively improved range of motion. I still have pain and dont think i can lift or reach for a few days, but I am already convinced that this will be a much quicker ordeal than I anticipated. Thank you so much guys. I am seriously in tears right now because of the gratitude I feel. Thank you thank you thank you

Nicely illustrated ..... These exercises work really very well. This has been most useful in providing almost immediate relief of pain. Thank you for these exercises and as well for your light hearted approach.

I’m a disc golfer. My shoulder and upper arm recently began to hurt terribly. I couldn’t find a way to throw that didn’t extend the pain. This video eased my pain immediately. In just a few days of rest and these exercises I was able to return to throw again. Thanks for your advice.

You guys are AMAZING. I used some of the techniques from this video and some from one of your other videos and within TWO days my pain was almost completely gone. Thank you!

Thank you guys, you have cured my wife's shoulder problem she has had for 18 months, she fell off a chair while putting stuff on top of the wardrobe, she hurt her scaphoid bone in her hand, so they put a splint on her hand, while she was still at the hospital she shown them that she could not externally rotate her right hand, but they just ignored her, she has had shoulder and back pain ever since, just a few minutes doing your exercises has cured her problem.

thanks guys I was having troubles with my right dominate shoulder I will try these and come back to keep you updated. thank you very much

Thumbs UP! I basically could not use my right arm for two weeks. Impossible to raise more than half way. Finally took advil, did nothing…. Did all these exercises and they hurt to do but within the first day, full range of motion. Never pain running to forearm gone. Will keep it up. THANK YOU!!!! Usually told not to move to heal but that only made it much worse every day. This helped in a few hours! Thank you again!

I originally thought I aggravated my deltoid, but after the issue didn't seem to being going away i started researching more. I have been in pain for weeks, from doing a lot of drywall/sanding on a renovation. vaulted ceilings, using the pole sander murdered my shoulder but we had deadlines so i powered through. Anyways, after doing the recommended foam roller and chair exercises, i experienced the relief I've been chasing for weeks. you guys are amazing, thank you for putting this information out there for free. If only i was as good at finding quality content quickly, as you are at delivering and producing it. Thank you so much!

I am so grateful that channels such as this exist. I woke up with shoulder pain and a numb thumb 4 days ago, and it has only gotten worse. These exercises really gave me relief this morning. The chair exercise in particular gave immediate pain relief. I may avoid a doctor's visit if I continue with these! Thanks so much guys!❤

I don't want to speak too soon but I have been doing these stretches after 5 months out of the gym and having pain in my shoulder these stretches after 4 days the pain is subsiding this is incredible thank you so much guys you are amazing.

The chair one was a miracle 😭🥺💜 thank you so much! Within a day the horrendous pain went from like a 10 to a 5!!!

1. Fixing your posture: open chest, shoulders externally rotated 2. Scapular retraction 3. Isometric push with counter or chair walk out 4. Chest stretches (doorway pectoral stretch - mid, low, or high, lay on back on foam roller - chest/shoulder muscles relaxed) 5. Prone Y's, T's, extension 6. Resisted external rotation or no monies (towel roll under elbow) 7. Resisted internal rotation 8. Resisted mid rows Great Shoulder workout for impingement!

I just checked my diagnostic report and I have calcific tendonitis + bursitis + impingement in my dominant shoulder. Thanks to it being the Christmas / New Year break, and having a son with moderate to severe autism, I can't get in to a therapist; but with your knowledge freely available i can still do something about the injury! Thanks guys!

Thank you SO MUCH!!! After six months or more of not being able to put my arm straight up and the pain increasing to being pretty bad. In 24 hours, I am close to being like new!!! No pain at all when I reach across my body.

Thanks Guys! Testimonial here! I had a shoulder impingement that was so bad, I thought I may have possibly torn a rotator cuff tendon; it was like a hot poker jamming into the top of my shoulder even at rest. In fact, there was no comfortable position that I could hold it in without excruciating pain. Luckily, you guys are so famous, I was able to find you. Moving my arm at all was extremely painful, I was able to do the exercise to push my shoulder blades together and down, which although sore, it actually felt pretty good. I was scared to death to put my arm out and grab the chair and push down, which admittedly was sore, BUT, I pushed down and walked back, just as you instructed and amazingly it felt pretty good. I repeated the 2 exercises every hour or two over the next 24 hours and just about a day and a half later my shoulder was almost completely back to normal, the pain went from 10+ down to 1 or 2 and no pain at all with the arm at rest. I could not sleep for 2 days the pain was so intense and the effect of these exercises was miraculous! I watch you guys all the time, you always have so many great tips, if I could I would give both you guys a big hug, God bless you!

I have had scapula, tenes major, tenes minor, deltoid and neck pain from cardio boxing for a year! I had an xray, 3 steroid Injections and MRI which showed nothing. I woke up at night in pain and even got some exercises from a physical therapist (for my $55 copay) that didn’t work! I finally avoided working out all together. ONE DAY I did 5-an-hour shoulder squeezes and 5-an-hour chair pushing moves, like you demonstrated, using my desk at work and the pain is GONE! Yesterday was day 2, same thing! I haven’t done the moves today and I’m a little stiff (going to do the moves now!) but WOW what a miracle! Thanks sooo much! You guys are helping a lot of people! I’ll recommend you to anyone suffering!

This is perfect for many musicians. Shoulder impingement is a huge problem. Thank you. I'm so glad I found your channel. It is the most helpful information I have been able to find. It is wonderful that you guys provide this information. Thank you.

Can we get a 10 hour version of that intro song

So happy, Ive found something that works. Especially the walking backwards with the chair. ( Impingement in my shoulder from surfing )

Thank you so much for this video. I was in terrible pain (8) and after doing the first to exercises it started to subside. And now after continuing several times a day - 2 days later I have almost complete mobility back and the pain is practically gone. This was an answer to prayer.

They offer extremely valuable knowledge free of charge!! I appreciate these guys so much!!

thank you! My doctor diagnosed me as having spurs/compresion in my spine c6 c7 after an MRI even though I disclosed that the pain started after painting the ceiling. that was 3 years ago and I always suspected I was misdiagnosed and that it was my shoulder. quality of life really goes down when you constantly have to deal neck and shoulder pain. These exercises have been a lifesaver!

hi Bob and Brad, I was up in the middle of the night tonight with impingement / frozen shoulder pain, found your vids and did the main exercises/stretches a few sets and I already feel so much relief! I seriously cant thank you enough because I was feeling pretty discouraged. I had forgotten about the fact that my postural internally rotated shoulder definitely aggravates this condition. Thanks again for the reminder, for the awesome videos and for making me laugh too!😊

I didnt realise how easily a bit of shoulder pain turn int full impingement and my GP just gave some painkillers and I needed to wait for long time before being able to see a physiotherapist. These exercise helped me to get rid in a week to the point that I can do any strenuous activity like lifting heavy stuff now.

bob and brad, im in the UK and i adore your videos !!!!!!!!!!! you have taught me so much in your videos and i cant thank you enough for that.

You guys are geniuses. I was experiencing this pain for several days and did the recommended exercises. I literally got immediate relief. Thank you so much!!!!

omg. you guys are too funny. and extremely helpful! i just did the "outies" and it totally fixed my shoulder pain!!!!!!!!!!! i cannot believe how amazing i feel now. i've been in pain for so long and couldn't lift groceries out of my car. so thankful for some relief. many thanks and keep up the great work!

Thank you very much Dr Bob and Dr Brad. I had immediate relief from shoulder impingement by performing these exercises for 10 minutes. I will continue to perform these exercises at least 20 minutes a day until I fully recover.

I had been dealing with pain for a whole week on both shoulders. I woke up almost crying because of it! I tried these today and when doing the door exercise , I heard a loud crack and got instant relief. Thank you so so much!😊

This is among one of the greatest RU-vid channels ever

I just did the chair exercise, and noticed a huge difference in my shoulder. I've had issues with my shoulder for years because of sports injuries. I've done many of this exercises in the past from physical therapy, but the chair one is new to me. Thanks guys. Hopefully I'll be back in the mat soon. And yes I've already gone to my doctor lol.

Thanks a lot guys. I came back from Malaysia to the Netherlands and almost immediately started having this pain when lifting my arm. This helped very fast.

Thanks Bob and Brad. I'm trying to correct sacroiliac, neck and shoulder problems from a car accident after chiropractor care "plateaued" so appreciate your videos.

Yes, the sleeping tips and stretches worked! I've been stuggeling with inpingement for about 5 years. Now I discovered that my sleeping posture was stressing the shoulder tremendously. Other posture and a few tips and man do I feel better. Thanks so much!!

I really appreciate your videos! This is exactly the problem I'm having and after doing these stretches, I can already feel a difference. Thank you!

WOW!! Thank you guys... I just did the massage on my tendon and it was like a miracle. It relieved my shoulder pain by at least 70%... I can not thank you enough..

Thank you so much! Reduced my pain greatly. God bless!!!!

Just want send over a huge thank you! I woke up this morning not able to lift my arm because of impingement. Now I am able to move it and I am now pain free for work. Thanks so much!

Thanks guys, this, with some posture changes, has virtually eliminated by shoulder pain I was experiencing with most pushing movements. It was the chair and hands over the head exercise, although I looped elastic bands and used them for the same motion. Im not sure what was wrong exactly but after a few weeks of exercising this way my pain is mostly cured. Thank god I didnt let an orthopedist start digging into me!

Thank you very much. I have had very restricted shoulder movement since a break of my humerus. Nothing has been working until I saw your video and realised that it was weeks hunched forward in a sling that has resulted in the range of movement being so restricted. One day of pushing my shoulder back has increased the range by about 30% - no one else I have spoken to explained this simple thing.

felt relief from two of these vids… I’m doing ballet exercise so my muscles were sore even with the stretching guidance I had, but these simple techniques are working tremendously. I feel really good and am glad I can keep doing my workouts without pain….

Thank you so much, Bob and Brad. These exercises along with hanging from a pullup bar (which you showed in a different video) helped my shoulder impingement and pain almost immediately! Really awesome. Very grateful!

Just had a go at some of these along with the rib injury exercises(from a fall). The odd thing was catching a look at my face shortly after and noticing how much more relaxed it looks. Fab stuff. Thank you, next stage of recovery sorted. :)

THANK YOU SO MUCH!!! Been in pain for 5 Days!....I was going to doc after a week!! Now i know what this pain is!!!..... I will do all thes exercises and see how it goes!....It feels a little better after the 2 first exercises!!!! #PRAYING

I think you guys hit a home run with my left shoulder pain. I will begin using my bands to alleviate the pain caused by impingement. Thank you Bob and Brad!

The chair exercise was very helpful for me. I felt a pop in my shoulder as soon as I started it and immediately afterwards there was less pain and an improved range of motion.

Thanks so much!! I had to come back and say the chair extend works! I did it a few times every hour and now have more movement in my dominant shoulder which was mainly having issues. I use the my desk at work instead of a chair. I also use the retracting of my shoulder and down movement everyday and im so thankful you guys made this video.

love you guys. thank you for being so generous to freely help those in pain.

The chair exercise gave me immediate relief for a minute- which I desperately needed! Thanks!

I was experiencing this pain for several days and did the recommended exercises. I literally got immediate relief.

🗣INSTANT RELIEF WITH THE CHAIR EXERCISE ‼️ I got tingles and felt instantly better! Thank you!

These two guys are saving people thousands of dollars. Thank you for doing this :)

I have been in pain all day and not been able to move my neck backwards at all, I have done the exercise and it is moving....amazing, I will do these everyday.Thanks Guys 😀

THANKS a lot after 8 years of pain the chair exercise helped me get over that pain ... now m doing it every 2 hours 2 -4 times....j

In my school, I didn't understand what shoulder impingement was. Brad and Bob explained well what this condition is all about. In a nutshell, shoulder impingement refers to compression of the rotator cuff tendons due to shoulder movements. It will eventually lead to shoulder pain.

OMG, this worked straight away for me. Thanks guys... Really making a difference to peoples lives..

Thank you so much Bob and Brad. I have strong sharp pain since a month. I did this exercise yesterday my 70% pain gone. Again thank you so much ❤❤❤

Intant relief..bless you both!

This is gonna be a long comment, whoever wants to read the details can go ahead, and i'm gonna leave a TLDR here for those who dont feel like it TLDR: Had tendonitis,extreme pain, took Doctor's advice, layed off the gym for 2 years, but pain returned as soon as i returned to the gym. Found these videos, did the movement shown at 3:43 as well as some dead hangs shown in other video, and tendonitis VANISHED. Hey guys I just came back here to say that you saved me a whole lot of trouble, pain , expenses and general suffering. This video and the other one with the dead hangs literally saved my shoulders. One week in of simply doing these two things and the pain was 90% gone. So was impingement, and exercises that used to cause pain at the gym are now pain free and with no post-workout inflammation and pain. In general my tendonitis has almost vaporized. 3 weeks in right now I keep getting better and as soon as I address the issue that causes this, which is probably my shoulder rotation, I'm sure my tendonitis will be gone for good. I've had this issue for a total of 3 years. When it first started I went to the doc, he told me usual crap, stay off it, take these NSAIDS, ice it, relax on the gym, stop working it so much, blah blah. All useless bullshit and that was confirmed when I took the next two 2 years after that incident completely off from the gym (not because of the tendonitis but because of life). At least I hoped now that i layed off for so long my shoulder issues will be gone. But NOPE. 1 week back in the gym I was already crippled by pain. That's when I looked on the **GOD BLESSED PRODUCT OF CAPITALISM CALLED THE INTERNET** and found your videos. As I already said, 1 week later my issue was 90% gone. No drugs, no laying off from the gym ,nothing. I kept going hard at the gym and just did these 2 exercises. poof. pain gone, simple as that. So thank you again for putting these out there. This would have fucked me up if it wasn't for you people. i'm deeply grateful.

Just tried the chair exercise. Did 5 reps and got some instant relief. Thanks.

Thanks so much Bob and Brad. Last night I started getting a sharp pain in my shoulder which was much worse this morning, restricting movement especially of the arm up/down across my body. After doing these stretches over the last few hours already mobility is improving and pain is reducing. I was worried I was going to be stuck like this for weeks! Thanks for nipping this in the bud!

This is another great and very beneficial video Bob and Brad. Thanks!!! :)

Bob and Brad cured my shoulder impingement! The exercise with the chair was the most effective for me. I'd been to the doctor, but the exercises they had given me were more for rotator cuff. After about six months of constant pain and limited motion, I found this video and starting with the chair exercise. I started feeling improvement quickly! Now several months later my shoulder is basically good again. Thanks Bob and Brad!

I could feel a big difference the first time I did these exercises! I have bone spurs and arthritis in both shoulders....THANKS!!!!!!!

Just cured my should pain with that chair exercise thank you!!

I had impingement in both shoulders. I thought I was going to have to take time off of work to heal. These exercises​ gave me immediate relief. Now, I'm brachiating as well. Thank you both for educating me. It has changed my life.

I have been so worried about a rotator tear. I watched your diagnosis video, and found out none of the tear "trigger" exercises made me hurt except #7. I did these stretches and feel great. Thank you!

Two videos from you blokes. Fixed my shoulder. The chair exercise worked great!!! Respect from Australia!!!

These guys have helped me heal faster multiple times from various injuries

Those resistance band exercises are a blessing oh my goodness! Thank you both so much. Also, never knew posture could affect your shoulders! This channel is a life saver ❤️

Thank you this helped me so much I was really worried when I noticed I could no longer bend my arm behind my back googled around and found infringement these exercises definitely work after just a day I already have significant increased mobility

why am I seeing this video only now???? you guys are amazing.... thanks a lot! it's already giving me relief after a weak of trying to fix it by my self! I knew it was an impingement but I was trying (like the 80% of gym people do) to externally rotate my shoulder, and stretching my pec! tnx tnx and tnx

Thanks. My shoulder pain is affecting my life. It is in the left shoulder and the pain is very acute and then subsides over 30 seconds to a minute. I was referred to a PT about the time COVID-19 restrictions began and I didn't like the way the PT office sanitized so I stopped going. I ordered new bands and your video refreshed my memory. I'm going to do this again and see if I can help myself.

*If you can stabilize the shoulder joint by strengthening the rotator cuff you'll have no more pain.*

I really love their chemistry, it’s so natural and genuine

73 yr old female here, forced to use a walker for 3 yrs waiting with 2x bone on bone arthitis and getting 2x TKR. After 3 yrs on the walker, the pain and impingement in bother arms began a couple of months after the 2nd TKR. Went to PT and now I am getting an MRI to see what is up. So much pain for the last 2 months, especially at night. Regular OTC Tylenol and Advil barely help. Checking this site for more exercises to help get by until I can get this treated well.

Soooooo helpful!!!!! Great Channel!!!! May you always thrive---you are helping many!!! Blessings!!!!

The chair exercise feels good.

"hey this is a nice shirt Bob." Yeah, subscribed after this one. Having some shoulder issues and this seems nice, simple advice to start fixing them. Thanks.

Helpful, knowledgeable, experienced, funny, wholesome, SUBSCRIBED!

Two times I have watched your videos and both times i was able to relieve the impingement. Thank you so much.