Recovery plan
Understand shoulder impingement syndrome — why overhead movement becomes painful, and how it's typically managed and treated.
A usable progression
This is a general education framework, not a personal prescription. The injury, treatment, symptoms, and demands of your activity can all change the pace.
Core principles behind shoulder rehabilitation that apply across most shoulder injuries, including phased progression, exercise selection, and when to seek help.
Read guide →Rehabilitation · IA-SHO-REH-005A step-by-step rehabilitation guide for shoulder impingement syndrome, with exercises, stretches, and progression criteria for each recovery phase.
Read guide →Learn how to do the pendulum (Codman) exercise safely for shoulder stiffness, pain, or early rehab. Step-by-step instructions, mistakes to avoid, and who should skip it.
Read guide →Exercises · IA-SHO-EXE-001The empty can raise strengthens the supraspinatus but is clinically debated. Learn safe technique, who should avoid it, and the full can alternative.
Read guide →Exercises · IA-SHO-EXE-002Step-by-step guide to the external rotation with band exercise for strengthening the rotator cuff. Includes mistakes to avoid and who should skip it.
Read guide →Exercises · IA-SHO-EXE-004Learn how to do isometric shoulder holds — a gentle, pain-friendly way to build early strength after a shoulder injury. Steps, mistakes, and progressions.
Read guide →Exercises · IA-SHO-EXE-006How to perform the prone Y-T raise to strengthen your shoulder blade stabilizers and rotator cuff. Steps, common mistakes, and progressions included.
Read guide →Exercises · IA-SHO-EXE-007How to perform the scapular retraction row to strengthen your mid-back and improve shoulder posture. Includes steps, common mistakes, and progressions.
Read guide →Exercises · IA-SHO-EXE-008Learn the serratus anterior punch to strengthen shoulder blade control and support healthy overhead movement. Includes steps, mistakes, and progressions.
Read guide →Exercises · IA-SHO-EXE-009Step-by-step guide to wall slides for improving shoulder blade movement and overhead mobility. Includes common mistakes and progressions.
Read guide →Learn the cross-body shoulder stretch to ease tightness in the back of the shoulder. Includes hold times, reps, common mistakes, and who should avoid it.
Read guide →Stretches · IA-SHO-STR-002Learn the doorway pec stretch to loosen tight chest muscles that pull the shoulder forward. Includes hold times, steps, and who should avoid it.
Read guide →Stretches · IA-SHO-STR-003Learn the overhead triceps and shoulder stretch to ease tightness in the back of the upper arm and top of the shoulder. Steps, hold times, and cautions.
Read guide →Stretches · IA-SHO-STR-004Learn the posterior capsule stretch to ease tightness deep in the back of the shoulder joint. Steps, hold times, and who should avoid it.
Read guide →Stretches · IA-SHO-STR-005Learn how to do the sleeper stretch to improve internal shoulder rotation and ease posterior capsule tightness, common in throwing athletes.
Read guide →Stretches · IA-SHO-STR-006Learn the towel stretch to improve your ability to reach behind your back. Steps, hold times, common mistakes, and who should avoid this stretch.
Read guide →These resources provide general education, not a diagnosis or personalised treatment plan. A recent major injury, deformity, substantial weakness, worsening neurological symptoms or inability to use the affected area should be assessed.