Shoulder impingement is one of the most common causes of shoulder pain in the United States. If lifting your arm overhead or reaching behind your back makes you wince, you might be dealing with it too. The good news? Understanding the root cause is the first step toward relief. Let’s break it down.
What Is Shoulder Impingement?
At its core, shoulder impingement occurs when the top part of your shoulder, the acromion, rubs against your rotator cuff. This irritation leads to pain, inflammation, and even weakness, especially during overhead movements.
Think of it as a traffic jam in your shoulder joint—tight spaces, high friction, and a lot of honking nerves.
Symptoms of Shoulder Impingement
Shoulder impingement symptoms can creep up gradually or hit suddenly, often showing up as:
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Pain during overhead or behind-the-back movements.
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Weakness in the shoulder or arm.
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Limited range of motion.
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General shoulder stiffness or swelling.
If these sound familiar, it’s time to dig deeper into why they’re happening.
Shoulder Impingement Test
Not sure if shoulder impingement is causing your pain? Here are three simple tests you can do at home to identify it:
1. The Painful Arc Test
See this test performed in video here.
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How to Perform: Stand up straight and slowly raise your arm sideways until it’s overhead.
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What to Observe: Pain or discomfort between 60° and 120° of the arc may indicate shoulder impingement. Pain easing after 120° suggests this issue.
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Why It’s Relevant: This movement stresses the rotator cuff and subacromial space, where impingement typically occurs.
2. Hawkins-Kennedy Test
See this test performed in video here.
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How to Perform:
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Raise your arm so it’s parallel to the floor with the elbow bent at 90°.
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Use your opposite hand to rotate the raised arm downward, as if trying to press your palm toward the floor.
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What to Observe: Pain during this motion suggests the rotator cuff or bursa might be impinged under the acromion.
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Why It’s Relevant: This test compresses the soft tissues, revealing possible inflammation or tightness.
3. Neer Test
See this test performed in video here.
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How to Perform:
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Stand upright with your arm relaxed at your side.
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With your palm facing down, lift your arm straight up until it’s overhead.
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A friend or helper can stabilize your shoulder blade while you perform the motion.
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What to Observe: Pain near the top or front of the shoulder during this motion is a red flag for impingement.
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Why It’s Relevant: This test pinches the rotator cuff under the acromion, highlighting possible impingement.
Still not sure? Here are three more tests to help determine the cause of your shoulder pain.
How Does Shoulder Impingement Develop?
Shoulder impingement happens when the delicate balance of your shoulder joint is disrupted, usually leading to the shoulder being in too much internal rotation and shifted forward in the socket.
Repetitive movements or age-related wear and tear don’t automatically cause damage—but if the joint is misaligned, these factors amplify the problem.
For instance, a forward-rolled shoulder position (a hallmark of poor posture) reduces the space in your shoulder joint, creating friction and irritation. Over time, this leads to swelling and inflammation that further narrows the joint space, resulting in impingement.
What Causes Shoulder Impingement?
Shoulder impingement develops when repetitive movements or wear and tear occur in a misaligned joint. The primary contributors include:
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Improper movement mechanics: Overhead movements like throwing or lifting (when performed with poor alignment) stress the shoulder joint.
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Poor posture: Forward-rolled shoulders or a slouched thoracic spine limit shoulder space. Counter that slouch with 5 of our favorite exercises for better posture and check out our Back & Core program.
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Unaddressed injuries: Inflammation or swelling from a past injury narrows the joint space.
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Aging effects on misaligned joints: Natural wear and tear isn’t inevitable—it’s the cumulative damage from years of poor alignment and restricted mobility that creates problems.
How Can You Fix Shoulder Impingement?
While solutions require proper guidance and exercises (more on that here), the first step is addressing the root issue: alignment. Misalignment doesn’t just affect your shoulder—it disrupts the entire kinetic chain.
Check out our blog on the "5 Best Exercises for Shoulder Impingement" for a targeted approach to restoring healthy mechanics and reducing pain.
The Bigger Picture: Why Alignment Matters
Your shoulder isn’t just a standalone joint—it’s part of an interconnected system involving your scapula, thoracic spine, and even your hips. Neglecting alignment in these areas invites recurring shoulder pain.
That’s why MoveU focuses on full-body mechanics to ensure long-term success.
Ready to Take Action?
If shoulder pain is holding you back, it’s time to take matters into your own hands.
Join the MoveU Membership and gain access to all our programs, including our Shoulders & Arms Program.
With step-by-step video guidance, expert coaching feedback, and a supportive community, you’ll learn how to fix your shoulder issues for good—no surgery required.
