We walked you through 5 home based exercises to help with shoulder impingement in a previous article. It explained that they are good to perform at home but are not the best. Here we describe our generalised treatment method that shows you the typical MUJO exercises for shoulder impingement.


None of the following exercises can be performed at home as they all require the MUJO technology. This is the perfect time to book in a free session to use the devices and experience how it can help manage your condition in just that one session.

Prior to any exercise it is important that you perform adequate warm up to prevent further injuries.

Here are our 9 main exercises that we prescribe to our patients who suffer from shoulder impingement. Every one of these exercises have been developed from our extensive research of shoulder impingement. We have a very detailed article about the condition and the types of treatments and exercises that have shown to help people recover from impingement.

Exercise 1 – Internal rotation at 15 degrees of elevation

The purpose of performing internal rotation at 15 degrees is to warm up your rotator cuff and to get it going. In addition, our devices prevent you from using your larger muscles ensuring that you are mainly using your subscapularis. This is what is needed when retraining the rotator cuff.

Exercise 2 – Internal rotation at 90 degrees of elevation

Similarly, our clients perform internal rotation at 90 degrees of elevation. This motion is a step up from the first exercise and is the first that begins to work in the region where impingement typically occurs.

Exercise 3 – External rotation at 15 degrees of elevation

The purpose of the external rotation exercises is to begin engaging the rotator cuff more. Especially, those at the back of the shoulder namely the infraspinatus.

Exercise 4 – External rotation at 90 degrees of elevation

This exercise aims to work your shoulder muscles in the region where impingement usually occurs. Typically the range of the motion is limited and gradually increased as your performance increases. This is a strengthening exercise and will target the infraspinatus and supraspinatus.

Exercise 5 – Internal proprioceptive neuromuscular facilitation

The purpose of the previous exercises was to warm up and build strength into your rotator cuff. This exercise and the next few specifically retrain the way rotator cuff muscles activate. It is these exercises that will provide the most benefit and it focuses on fine control of your rotator cuff muscles and overall shoulder health.

Exercise 6 – External proprioceptive neuromuscular facilitation

This exercise is a step up from the previous one. During this exercise you are working on both fine control and strength of the rotator cuff, and the surrounding muscles. You are training your muscles to activate harmoniously and with force.

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Typically, these 6 exercises would be sufficient for those who have no other underlying conditions especially poor scapula control. However some do suffer from problems with their scapula. Thus, we also prescribe scapula stabilising exercises and exercises that combine the retraining of the scapula stabilising muscles and the rotator cuff muscles. This ensures that optimal management of shoulder impingement syndrome is achieved.

Exercise 7 – Adduction at 90 degrees of external rotation

This exercise may look like a pull up or a pull down if using an exercise machine. However, the MUJO device applies a force that remains 90deg to your upper arm regardless of your position. This means that you are consistently targeting the scapula stabilising muscles ensuring you are gaining strength throughout the full range of motion. Typically this exercise is also prescribed to those who have poor posture.

Exercise 8 – Internal 2-Step proprioceptive neuromuscular facilitation

This is an evolution of the previous exercise. You first adduct and holding your adducted position you internally rotate your arm without elevating your upper arm. This forces your rotator cuff to activate especially the subscapularis whilst keeping your scapula stabilisers active. It is important in retraining motor control as during everyday movements you need your shoulders to function whilst remaining stable.

Exercise 9 – External 2-Step proprioceptive neuromuscular facilitation

This exercise is usually performed at the end of the prescription. You abduct your arms and then whilst holding them up you externally rotate your arm. This exercise targets the region where impingement occurs with more emphasis on rotator cuff stabilising the joint. The deltoids are actively trying to pull the upper arm upwards which is one of the mechanisms of impingement. Externally rotating your arms whilst holding the abducted position aims to activate your rotator cuff more.

Are there any secrets? or will these exercises work?

Actually yes. There is a secret. Each prescribed motion needs to be tailored to each and every individual for maximum benefit, for most efficient and the quickest results. These include number of reps, sets, the time it should take to perform each rep, the rest periods, the range of motion that needs to be performed, the resistance that needs to be exercised against and many more. This is what we do at MUJO. Every patient has their own personalised program to follow. We perform an initial assessment to pin-point issues with your shoulder and then develop an exercise regimen around you and your needs. This helps us ensure you receive the optimal management of shoulder impingement syndrome.

We encourage our readers to come in and experience what a personalised session would be like. You can book a free 30 minute experience session at a time that is convenient for you here and see for yourself how to get rid of shoulder impingement.

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