Shoulder Impingement: How Joint Mobilization frees your reach

September 11, 2025

Reaching into the top cupboard should not feel like a pinch. If your shoulder bites when you put on a jacket, serve a tennis ball, or shovel snow, you might be feeling shoulder impingement. The good news is that most people improve with a blend of targeted exercise and Joint Mobilization Therapy. You’re not fragile, and your shoulder isn’t stuck this way. With the right plan, it can settle and move well again.

This post explains what’s happening, how Joint Mobilization Therapy works, what a first session looks like, and which home steps help Canadians stay active throughout the seasons.

What shoulder impingement really means

“Impingement” is a simple way to say the tissues at the top of the shoulder are a bit sensitive when the arm lifts. It often comes from stiffness in the joint capsule, tightness in the back of the shoulder, or a shoulder blade that isn’t rotating smoothly. Think of it as traffic at an intersection: when the light timing is off (mobility), cars (muscles) do odd things, and tempers flare (pain). Reset the timing and traffic flows.

Reassurance matters: pain does not always equal damage. Many people with shoulder impingement show normal scans. What changes the story is movement quality, steady strength, and restoring glide within the joint.

How Joint Mobilization Therapy helps

Joint Mobilization Therapy uses gentle, graded pressures to help the ball‑and‑socket glide better. Your physio may perform:

Posterior glides to free the back of the capsule for easier reaching overhead.
Inferior glides to create space for lifting and carrying.
AC and SC joint mobilizations to smooth shoulder blade motion.
Thoracic (mid‑back) mobilizations so the ribcage extends and the shoulder stops overworking.

You might feel light pressure, a comfortable stretch, and an easier motion right after. There is no snapping, no drama. The dosage is customized, and we monitor your 24‑hour response to keep things on track.

What a first session looks like

Story and goals: What movements bug you? How does work, sport, or parenting fit in?
Quick checks: Arm raise, reach behind back, rotation, shoulder blade motion, and neck screen.
Targeted mobilization: 2–5 minutes per direction, re‑testing after each set to confirm change.
Active follow‑through: Bands for external rotation, wall slides for upward rotation, and a home plan you can do in a small space.
Load plan: We use a simple pain scale (0–10). We keep exercise in the 0–3 range, and symptoms settle within 24 hours.

You’ll leave with a short list, not homework for an hour daily.

Real‑life Canadian examples

Desk worker in Toronto: Posterior glides plus banded external rotation and brief standing breaks. Two weeks later, reaching for a backpack is easy.
Rec hockey goalie in Winnipeg: Inferior glides, thoracic extension over a towel roll, and scapular control. Butterfly saves feel smoother and less pinched after practice.
Paddler in Vancouver: AC joint mobilization and serratus work. Overhead strokes stop nagging, and weekend distance goes up without a flare.

Your home support plan

Daily mobility (5 minutes):
Table slides: Forearms on a table, slide forward while sitting back.
Cross‑body reach: Gently hug your arm across your chest; breathe low and slow.
Thoracic extension: Lie on a rolled towel at mid‑back, slight arch, three breaths.
Strength (10 minutes):
External rotation with a band: Elbow at your side, light resistance, slow tempo.
Scapular upward rotation: Wall slides with a mini‑band around wrists.
Row variations: Cable or band, think “chest tall, ribs quiet.”
Lifestyle tweaks:
Rotate tasks: Switch hands for heavy bags, and keep items you often use at mid‑shelf height.
Warm layers outdoors; cold muscles feel stiffer.
Use the 24‑hour rule: if soreness lingers into the next day, cut the next session by 20–30%.

Mobilization vs manipulation vs injections

Joint Mobilization Therapy: gentle oscillations, patient‑controlled, great for easing sensitivity and restoring glide.
Manipulation (“quick thrust”): sometimes helpful for the neck or mid‑back, but not always needed at the shoulder.
Injections: These can be part of the care for stubborn cases; they don’t replace movement and strength. Your physio and physician can coordinate if needed.

When to check in quickly

See a clinician soon if you have had a fall with sudden weakness, constant night pain that doesn’t change with position, unexplained weight loss, or a fever with shoulder pain. These signs are rare but worth attention.

How long until it feels better?

Many people notice easier reaching within a few sessions when Joint Mobilization Therapy is paired with smart exercise. Progress tends to build across weeks, not months. We measure wins you’ll actually feel: smoother shirts on, pain‑free seatbelt reach, and comfortable sleep on your side.

Questions to ask your physio

Which specific joints need work—glenohumeral, AC, SC, or thoracic?
What change should I feel within 24 hours after Joint Mobilization Therapy?
How will we track progress—range, strength, sleep, or work tasks?
What’s my two‑week and four‑week plan?

A calm closing thought

You can get back to the things you enjoy—lifting your kid, serving a tennis ball, or shouldering a winter coat—without that sharp pinch. Joint Mobilization Therapy plus focused exercise is a steady, proven path to freer reach. If your shoulder has been bossing you around, it’s time to take the lead with a personalized plan.

< Older Post

Mail

Beyond the Stretch: Dynamic Warm-ups for Peak Performance

June 19, 2025

Are you ready to rev your engine before hitting the field, court, or rink? At Joint Health Physical Therapy, we see many Canadian athletes, and one thing we always chat about is the magic of dynamic warm-ups. Forget those old-school static stretches where you just hold a position for ages! While those have their place, getting your body moving is the real secret sauce for top performance and keeping those pesky injuries away. Think about it: you wouldn't just jump into your car and floor it right after starting it, would you? You let it warm up a bit. Your body is the same! A dynamic warm-up gets your blood flowing, wakes up your muscles, and prepares your joints for the demands of your sport. It’s like gently getting all your systems online and ready for action. Why Static Stretching Before Sports Might Be Holding You Back For years, we were told to hold stretches for 30 seconds before a game. However, recent understanding of sports physical therapy shows that this might not be the most effective way to prepare your body for intense activity. Holding a stretch for too long can actually decrease your muscle power and reaction time, which are pretty important when you're trying to outmanoeuvre an opponent or hit a perfect shot. Imagine a coiled spring. If you pull it too far and hold it, it loses some of its snap. Your muscles can act similarly. For explosive movements, we want those muscles ready to contract powerfully and quickly, not to be overly relaxed. That's where dynamic warm-ups shine. What Exactly Are Dynamic Warm-ups? Dynamic warm-ups involve continuous, controlled movements that mimic the actions you'll perform in your sport. They gently increase your heart rate, warm up your muscles, and improve your range of motion without sacrificing power. It's about moving your body through its full range of motion, preparing it for the specific demands ahead. Here are a few examples of what dynamic warm-ups look like: Leg Swings: Forward and backward swings to get the hip flexors and hamstrings ready. Arm Circles: Big, controlled circles in both directions to warm up the shoulders. Torso Twists: Gentle rotations to loosen up the spine and core. High Knees & Butt Kicks: These get your legs and glutes firing, improving coordination. Walking Lunges: Great for warming up the hips, quads, and hamstrings while improving balance. These movements are designed to gradually increase your body temperature and get your nervous system primed for action. It's all about preparing your body in a way that directly translates to better performance on the field. The Benefits for Canadian Athletes For our Canadian athletes, whether you're hitting the ice for hockey, the slopes for skiing, or the pitch for soccer, dynamic warm-ups offer a ton of perks. This type of preparation is a cornerstone of effective sports physical therapy and can genuinely make a difference in your athletic journey. Reduced Risk of Injury: By gradually increasing blood flow and preparing muscles and joints, you become less susceptible to strains, pulls, and other common sports injuries. A warmed-up muscle is a happy muscle! Improved Performance: Your muscles will be more responsive, improving power, agility, and reaction time. This means quicker bursts of speed and more effective movements. Enhanced Flexibility and Range of Motion: Dynamic movements gently guide your joints through their full range, making you more limber and fluid during your activity. Better Coordination and Balance: Many dynamic warm-up exercises challenge your balance and coordination, which are vital skills in any sport. Mental Preparation: The physical act of warming up also helps you mentally prepare for the activity ahead, getting your head in the game. Tips for Your Dynamic Warm-up Routine Ready to ditch the static holds and embrace dynamic movement? Here are some tips from Joint Health Physical Therapy to help you build an effective warm-up routine: Keep it Sport-Specific: Consider the movements you’ll be doing in your sport and choose exercises that mimic those actions. Are you a skater? Include some lateral movements. Are you a pitcher? Focus on arm and shoulder rotations. Start Slow and Build Up: Begin with gentle movements and gradually increase the intensity and range of motion as your body warms up. Listen to Your Body: If something feels uncomfortable or painful, stop. Your warm-up should feel good and prepare you, not cause discomfort. Aim for 5-10 Minutes: A good dynamic warm-up doesn't need to be long. A focused 5 to 10 minutes can make a huge difference. Consistency is Key: Make dynamic warm-ups a regular part of your pre-game or pre-practice routine. The more consistently you do it, the more benefits you'll see. So, next time you're getting ready for your favourite Canadian sport, remember to go "beyond the stretch." Incorporate dynamic warm-ups into your routine and feel the difference in your performance and how your body responds. If you have questions about designing the perfect warm-up for your specific needs or if you're dealing with a sports injury, don't hesitate to contact us at Joint Health Physical Therapy. We're here to help you move freely and without pain!