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Shoulder excercises for shoulder impingement issues

pistonpump

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Jun 30, 2006
Messages
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I have some impingement in my left shoulder it's gone down alot from where it was through massage and not doing overhead pressing movements. Had some hard tissue work on pec and lat that helped loosen the area also.

I've been doing cable laterals to 90 degree then continue w fatigue to less the 45 degree and then just pulling the cables apart at the very bottom nearly vertical arms hanging to failure.

Any other guys got tips for training delts with impingement or less rom?

Thanks
 
I still doing other movements like front raise, machine laterals, modified cable uprights w double d handles. When I'm fired up sometimes I can't feel the injury but can cause it to get irritated post wo. Safer options ?
 
Unfortunately there’s no safer exercises. do the exercises that don’t hurt. but I’d warm for a while; use bands and work on your rotator cuff
 
Broom stick stretches - Dante posted on this

Band pull aparts
 
Both my AC joints are completely wrecked. At least 3 times a week and especially after chest day I do a very wide, lighter weight reverse fly on a cable machine to engage my rear delts. I've found this helps keep my rear delts tight and helps pull my shoulders back and helps prevent my shoulders from rotating inward from the tension on my pecs after chest day.
 
I still doing other movements like front raise, machine laterals, modified cable uprights w double d handles. When I'm fired up sometimes I can't feel the injury but can cause it to get irritated post wo. Safer options ?
Stop doing front raises and upright rows
Do some blackburns, prone y presses and low trap work .
 
Thanks for the replies all very helpful..
Stop doing front raises and upright rows
Do some blackburns, prone y presses and low trap work .
Do u think these exercises would bring any hypertrophy or just strengthening?
This thread with posted shoulder videos helped me rehab my shoulder back to 100% but it took 5-6 months of band work. Well worth it!!

👍🏼👍🏼
 
Band pull aparts, rotator type stuff, there's plenty on YouTube. When I injured my labrum I asked my PT about those "dislocations" people rave about on the forms he basically said never do that it puts your shoulder in a horrible position.
 
My impingement may not be as bad as yours but I've been able to do front raises and upright rows just fine. Granted on the rows I don't bring the bar above my nipples and I use the w-curl bar so my wrists can curl out to a more comfortable angle, I always go for sets of 15, never try to go heavy and just use rows as a finishing movement.

Also, for overhead presses, I can't do these but I can do high incline presses. So maybe for front delts try setting an adjustable bench to 1 or 2 notches down from vertical. It might not work for you but it worked for me.

Also, check out some of John Meadows' videos on you tube, he's got a bunch of advice on how to build delts with an impingement.
 
Thanks for the replies all very helpful..

Do u think these exercises would bring any hypertrophy or just strengthening?

👍🏼👍🏼
how close your arms go to your ears...interesting

But I like the hanging - there is also from Shawshank Redemption - or w.e...you just get a heavy ass dumbell in each arm and you let it hang...stretching the shoulder and arm -

the rope thing that John Meadows shows you...works very well
 

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