Rolled Shoulders

In Shoulder Impingement post,rolled shoulders and impingement was discussed. Here is a commonly prescribed exercises to counteract rolled shoulders and impingement.

Pec Self-PIR



  1. Begin by standing in a doorway or corner of a room. Raise your hands up and spread them wider than your shoulder with your palms facing away from you, as if you are about to push something in front of you.
  2. Place your hands against the doorframe or wall and step forward.
  3. Move forward until you feel a slight stretch across your chest.
  4. Push with about 10% of your strength for 10 seconds and then relax.
  5. Now step forward just a little so you get a little bigger stretch
  6. Repeat 4-5 times in a row and perform 2-3 times each day.


  • You will be able to go farther each time you do this stretch, do not stretch to the point of pain.

 Shoulder Extensions

shoulder ext


  1. Stand upright with your head and shoulders pulled back
  2. Place the pain free hand on your shoulder. this is to make sure that your shoulder does not rise during the exercise.
  3. Gently over your arm straight behind your back keeping your palm facing forward.
  4. Return your arm to your side.
  5. Try and move the arm further back each time.
  6. Repeat 10 times.


  • Pain should not persist long after performing this exercise.
  • Your shoulder should not rise up into the air.

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