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Shoulder Impingement Syndrome

Shoulder impingement occurs when rotator cuff tendons get pinched under the acromion during arm movement, common in swimmers and desk workers. Symptoms: pain with overhead motions, weakness, night aches. Untreated, it risks tendon tears.

Home Exercise Protocol

  • Week 1-2:

  • Pendulum Swing (2 sets, 30 sec): Lean forward, swing arm gently in circles.

  • Scapular Squeeze (3 sets, 10 reps): Pinch shoulder blades, hold 5 sec.

  • NovaWell Hack: “Impingement Glide” (2 sets, 10 reps): Press towel under armpit, move arm 10° up/down.
     

  • Week 3-4:

  • Band External Rotation (3 sets, 12 reps): Pull band outward, elbow at 90°.

  • Wall Angels (2 sets, 10 reps): Slide arms up/down wall, back flat.

  • NovaWell Hack: “Freedom Pulse” (2 sets, 10 reps): Lift arm 45°, pulse 2 inches with band.

Objective: Reduce pain, improve mobility, strengthen shoulder

Equipment: Resistance band, towel

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