Shoulder pain and impingement are common issues many people experience. Shoulder impingement is typically felt in the front of the shoulder, but it can cause discomfort in other areas surrounding the shoulder as well. It’s important to address this to reduce pain and improve overall performance.

The most effective way I’ve found to relieve shoulder impingement is by starting with an assessment. I use two primary assessments: the Hawkins-Kennedy test and the Shoulder Flexion test. Each test provides valuable insights into a client’s shoulder mobility, and a positive result in either one helps pinpoint what needs to be addressed to relieve the issue.

Pain during the Hawkins-Kennedy test indicates compression in the front of the chest, which limits shoulder flexion and internal rotation. To address this, I use exercises like Crab Breathing, which open up the area and create space for better movement.

Pain at the end range of shoulder flexion suggests compression in the upper back, particularly between the shoulder blade and spine, and often in the posterior rib cage. If this is the case, exercises like the bent-over straight arm lat pull-down help improve thoracic rotation and create space in the upper back.

The assessment is a crucial first step in relieving shoulder impingement pain because it shows exactly where to focus your efforts.

The best part? You can apply this same strategy even if there’s no pain, but you want to improve shoulder mobility. The same assessments and exercises can be used to create space, enhance mobility, and build resilience.