The Best Shoulder Impingement Exercises: Tests, the Hanging Method, and Prevention

Effective exercises that may help relieve shoulder impingement and shoulder pain, demonstrated by a chiropractor with over 24 years of clinical experience. The video also includes two simple self-tests to check whether impingement is the cause, and two exercises to help prevent it returning.

A shoulder impingement happens when a tendon becomes entrapped in the subacromial space — the gap between the roof of the shoulder (the acromion) and the upper arm bone. Raising the arm narrows that space and traps the tendon, causing pain. The exercises shown work by increasing that space, reducing the pressure on the tendon.

Our chiropractor Jasper Hulscher first explains the basic anatomy, then runs two quick at-home tests to confirm the pain is impingement-related (so the exercises will actually help). The main exercise is a two-part hanging method based on the work of orthopaedic surgeon John Kirsch, whose book “Shoulder Pain?” reports a very high success rate for this approach. Finally, two resistance-band exercises target the muscles that pull the arm away from the roof of the shoulder, to help prevent impingement in future.

Two safety conditions before starting the hanging exercise: you should be able to raise your arm to 90 degrees relatively pain-free, and anyone with a history of shoulder dislocations or brittle bones should seek medical advice first.

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[00:00] What the video covers — why impingement happens, what to do about it, and how to prevent it; plus two self-tests and a prevention routine.

[01:30] The anatomy — impingement is a tendon trapped in the subacromial space, between the acromion (roof of the shoulder) and the upper arm bone; raising the arm narrows the space. The exercises aim to increase it.

[02:42] Two self-tests — Test 1: arm forward to 90° and out ~30°, thumb down, resist downward pressure; pain suggests impingement. Test 2: arm out to 90°, elbow bent across the chest, rotate down and draw across; pain suggests impingement.

[04:31] The main (hanging) exercise — based on John Kirsch’s book “Shoulder Pain?” (reported ~98% success rate). Hang from a beam, palms facing away, partial hang for 10–30 seconds, rest ~1 minute, repeat, up to 10–15 minutes a day. Part two adds three light-weight movements (1–8 lb) once you can raise the arm above 90° pain-free.

[07:37] Infraspinatus exercise — resistance-band external rotation, elbow tucked to the side, upright posture; 10–15 reps, three sets daily.

[08:28] Teres major & latissimus dorsi exercise — resistance-band pull that strengthens the muscles depressing the arm away from the shoulder roof, increasing the space; 10–15 reps, three sets.

Before starting: be able to raise the arm to 90° relatively pain-free; seek medical advice first if you have a history of dislocations or brittle bones.

A shoulder impingement occurs when a tendon becomes trapped in the subacromial space — the gap between the acromion (the roof of the shoulder) and the upper arm bone — which narrows when the arm is raised, causing pain. This video takes an education-first approach: it explains the anatomy, then offers two quick self-tests to confirm the pain is impingement-related so the exercises will be worthwhile. The central exercise is a two-part hanging method drawn from orthopaedic surgeon John Kirsch’s book “Shoulder Pain?”, which reports a very high success rate; it works by opening up the subacromial space, and progresses to light-weight movements once the arm can be raised above 90 degrees without pain. Two resistance-band exercises then strengthen the infraspinatus, teres major, and latissimus dorsi — muscles that pull the arm away from the roof of the shoulder — to help prevent impingement returning. Two safety conditions apply before the hanging exercise: being able to raise the arm to 90 degrees relatively pain-free, and seeking medical advice first if there’s a history of dislocations or brittle bones. Persistent shoulder pain should be professionally assessed.