Shoulder impingement is a frequent issue for fitness athletes, particularly those who engage in pressing movements like the bench press or overhead press. It often presents as a pinching sensation or pain in the front or top of the shoulder, which can limit performance and derail training goals. At The Movement Schopp, we’ve helped over 1,200 athletes in the South Bay, including Torrance, Redondo Beach, and Hermosa Beach, overcome this problem and get back to peak performance.
Shoulder impingement is typically caused by a muscle imbalance, which arises from three key issues:
- Limited Shoulder Mobility: Tightness in the lats, pecs, and upper traps restricts range of motion.
- Weak Shoulder Stabilizers: Weakness in the rotator cuff, lower traps, and serratus anterior contributes to poor shoulder stability.
- Motor Control Issues: Improper upward rotation of the shoulder blade exacerbates movement dysfunction.
3 Proven Fixes for Shoulder Impingement
1. Improve Shoulder Mobility
Mobility restrictions in the lats, pecs, and upper traps can pull your shoulder out of alignment, increasing the risk of impingement. Addressing these areas with targeted mobility work can restore proper function and reduce pain.
- Example Exercises:
- Foam rolling for the lats and pecs.
- Doorway pec stretches.
- Thoracic spine mobility drills
2. Strengthen Shoulder Stabilizers
The rotator cuff, lower traps, and serratus anterior are essential for maintaining shoulder stability. Weakness in these muscles often leads to improper mechanics and pain.
- Example Exercises:
- Resistance band external rotations for the rotator cuff.
- Serratus wall slides.
- YTWL drills for scapular stability.
Success Story: Stephanie, a CrossFit athlete in Redondo Beach, struggled with pressing motions due to shoulder pain. After working with The Movement Schopp to strengthen her stabilizers, she not only eliminated pain but improved her overhead press performance. Stephanie shared:
“The Movement Schopp transformed my recovery journey! They thoroughly assessed my condition, crafting a personalized plan to strengthen my muscles and improve mobility. The progress I made was remarkable, and I’m incredibly grateful for their support.”
3. Optimize Shoulder Blade Motor Control
Proper upward rotation of the shoulder blade is crucial for pain-free pressing and pulling. Physical therapy can help retrain your motor control to improve scapular movement.
- Example Exercises:
- Scapular push-ups.
- Controlled shoulder blade shrugs.
- Band-assisted shoulder blade retractions.
Example: A functional fitness athlete in Hermosa Beach resolved chronic shoulder pain with motor control drills that improved scapular mechanics, allowing them to return to kipping pull-ups without discomfort.
Don’t let shoulder impingement hold you back. Fill out our contact form today to schedule your consultation. Join over 1,200 fitness athletes in the South Bay who have trusted The Movement Schopp to resolve their pain and enhance their performance. Let’s get you back to doing what you love—pain-free!
