Those are nebulus terms that don’t really mean much. The shoulder impingement is a by product of you not loading your shoulder properly and engaging the muscles the right way. It is mostly painful and restricted because your nervous system isn’t allowing you to move the shoulder into certain ranges because it gets a pain response and there is fear associated with certain moves at the level of your brain. You have to find ways to move the arm and strengthen it that are non painful and reduce the threat level your nervous system is interpreting and go from there. Start with things like arm bars, floor presses, partial get ups and hangs.