Hey everybody it's Doctor Jo, and today I'm going to show you some exercises for
shoulder tendonitis. If you're looking for some stretches, make sure and click
on the link up here. Since shoulder tendonitis is a very general term, we're
going to do some general exercises so let's get started.
So the first stretch or slash exercises a
little combination of both are going to be your pendulum exercises. Pendulums are my
favorite because it really helps open up that shoulder, it loosens up those
muscles in those tendons, and it really just kind of works it out, so if you have
a lot of pain in the shoulder, I always say start off with the pendulums because
that's going to help loosen everything up, I'm going to show you first without a
weight and then if you don't have any precautions or contraindications of your
shoulder, then I'm going to show you how to do it with a weight because the
weight just helps open up that joint just a little bit more, so use a
chair or a countertop, something sturdy that you can hold on to because you're
going to lean over a little bit. Make sure that you're getting in a good
position, and if it's really hurting, try not to actively move your shoulder,
you're going to use your body to move your shoulder, but again if you don't
have any precautions or contraindications or like surgery type
stuff, you can move your arm a little bit, but it really makes it more relaxed if
you can just move your body to make your arm move, so hold on with the good side,
and then the side that you want to work, or the one that's hurt, just let it hang
straight down. Get your body in a nice comfortable position, feet spread out and
what you're going to do is try and make a circle with your arm, but use your body
to do it, so the arm should really just hang there, and you're relaxed and then
you're moving your whole body to make that arm move, so again just having it
pretty relaxed so it doesn't have to be big circles, you're really just trying to
get that movement in there, it's hanging down opening up that joint and getting
those muscles to relax, so you want to do about ten one way and then reverse it
and do ten the other way, so even though I don't have problems with this shoulder
right now, probably will later, it feels really good. Even with a good shoulder just
hanging down loosening it up a little bit, so if you
have an injury or some irritation going on, this is a really good way to get some
of that out of there. The next one is just going to be a side
to side movement, so you're going to kind of stay in the same position and this
time just sway side to side to let that arm swing back and forth, so again you
see it doesn't have to be big movements, you don't have to have your arm swinging
like this, but just going back and forth to really get it nice and loosened up,
and then the last one is a front to back movement, so put the foot forward on the
opposite side so you have room to swing a little bit, and again just let it hang
down and then lean front to back to have that arm just kind of swing back and
forth, so that's just a nice way to kind of loosen it up and let everything hang
and relax, especially if those muscles are tight and kind of spasm out a
little bit. So if you try those those, feel really good, don't have any problems
with them, then you can take a little weight to add on. This is just a soup
vegetable can, it's about one pound, you don't really need a whole lot more than
that, but just enough to get some weight on there to open up that joint a little
bit more, so you're just going to do all the same movements with the weight. You
can again actively move your shoulder a little bit, but you really want the body
to do most the work, so hanging it down swinging around in those circles,
10 one way, reverse it 10 the other way, then you can do the side-to-side
motion really just letting it hang and loosen up, and then putting that opposite
foot forward and then just kind of swinging back and forth. So the next
exercise is just going to be some shoulder shrugs, you can do shoulder
shrugs sitting or standing, and all you're doing is bringing those shoulders
straight up if you can, so you're not hunching your head down, but you're
bringing your shoulders up, so really just kind of bring them up as much as
you can, you're really kind of loosening up that shoulder area that's what you're
trying to do, so just hold it for about three to five seconds and then come back
down. You really want to try and get it straight up and down,
not forward a little bit or not backwards a little bit because we'll do
other exercises for that, so just up hold that about three to five seconds, come
back down and you can do about five or ten of those. Then you're going to go
into the shoulder squeeze which is actually going back again, you want to
make sure you're doing the technique right because you're not kind of
squeezing up like this, that's still a little bit of a shrug, but this time
you're going back. You're imagining that someone has their hand placed right on
your spine, and you're trying to take those shoulder blades and squeeze into
the spine area, so really go kind of downwards and back so your shoulders
don't come up like this, you're really going back this way, so as you can see
I'll turn around and I'm squeezing my shoulder blades back and down, so it's
not up like this, it's back and down, now I'm using those elbows as a target
almost like I'm trying to take those elbows all the way back and touch them
behind me, so again with this one you want to hold it for about three to five
seconds. You can start off with just five of those, work your way up to ten, and
then if you want to hold it just a little bit longer you can. Now you do
some strengthening exercises. With the strengthening exercises resistive bands
are my favorite way, you can use weights, but I really like the ban's better, I
think you just get a better exercise going in and out for it. So if you have
the thera-band brand, the way it goes is yellow the lightest, then red, green, blue,
and so on from there, so I have a red but you probably want to start off with a
yellow. If it's not thera-band brand, they're usually different colors so just
make sure you know and check and start off with the lightest one, but what
we're going to do now is an external rotation exercise. So this time you can
do both sides I think is pretty easy to do it both ways, if you just want to do
the side that's bothering, you can anchor it in a door and do it, but this is just a
little bit easier to do. Keep your elbows really close to your side, it's kind of
like the stretch that we did you don't want that elbow to leave the side, so if
you need to roll up a towel and put one on each side and squeeze in then you know
your elbows are going to stay there. Keep your thumbs in that upright position,
they don't have to be sticking up, but you want them to be up on top, and you
want your wrist to be in a fairly neutral position, so when you're pulling
out, you don't want to do this because you don't want to get your shoulder
better and then have wrist problems because you cranked out your wrist so
much, so really trying to keep those wrists in a neutral position, elbows by
your side, thumb in the upward position, and then
just pull out gently. So you don't have to go super far, some people try and really
crank it out, but then what's going to happen is your elbows are going to leave
your side, so the important part is not how far you go, but how well you control
the band, so really keeping control of that band,
don't let it pop back in, just use a nice slow controlled motion, so not popping it
back in like this because that might end up irritating something even more, but
just really controlling it going in and out, so just starting off with ten of
these you can work your way up from there, or you can then do two sets of ten,
three sets of ten, 2 sets of 15, and kind of go up from there. If you end up getting
to like 20-25, and it's easy, then you're probably ready for the next heaviness of
resistance for the bands. So now you're going to go into doing some
flexion for your shoulder. Make sure that you're stepping tight on the band so it
doesn't come back up and pop you, so if you want to step on it with both feet
you can, if you feel good holding it with one that's fine as well.
With these next two exercises you want to keep your elbow fairly straight, if it
bends a little bit that's okay because there might be some weakness in there,
but you want to try and keep it as straight as you can. Again keeping that
thumb kind of in that upwards position because that's going to open up that
shoulder and then not put some impinging on it because that impinging on it that's going
to irritate those tendons even more, so when you lift your arm up, you only want
to go to about 90 degrees. You don't want to take it all the way up, I have a lot
of people ask why only to 90 when you're rehabbing your shoulder, if you really go
all the way up this way early on, you're going to risk your irritating it even
more, so remember we're not trying to bulk up, we're trying to rehab
reset those muscles, so you really only need to go to 90, you don't
need to go higher than that, so keeping that thumb up just come into about right
here, and then nice and slowly coming back down, so really controlling that
movement straight up, and nice and controlled back down.
So again just starting off with ten of these and then kind of working that
progression up, and then going up to the next band strength if you need to. The
next one is going to be shouldered extension, so still in that same position
same thumb position same arm position, but this time when you're going into
extension, you're not going to be able to go all the way up to 90 without bending
forward so you don't have to go as far. You want to keep your body upright, so
you don't want to bend over like this because then you're not really getting
that shoulder movement. Keep your body upright, and then just pull back. It's
probably going to be 30 to 40 degrees going backwards, so it doesn't have to be
a big pullback there, but again really controlling that band getting the
control in the movement is what's really going to help get those muscles working
how they're supposed to again. Then the next one is going to be going into
abduction which is completely out to the side, so this time turn that thumb
outwards, and then keeping that arm straight, again you're going to go to
about that 90 degrees, so just to about here and then nice and slow
coming back down. So when you're doing the motions with that long lever arm, so
that the elbow's straight versus bent, it doesn't take a whole lot to really work
these muscles, so remember if you've got that tendonitis going on, you don't have
to do a whole lot, just doing about 10 to start off with and seeing how you feel
it's going to be the best way. Don't overdo it and then that night and the
next day be so sore that you can't do anything. so the last one with the band
is going to be a scaption movement. So scaption is not straight in front of you,
it's not completely out to the side, but it's about right in the middle of this,
so I call that 45 degree angle. So not here, not here which is 90, but right in
the middle which is that 45 degree angle, so still having that thumb up
still coming up to about 90 degrees, but right in that middle motion of it which
is what we call scaption, and then nice and controlled back down. So those are
your exercises for shoulder tendonitis. Remember if you want to check out the
stretches, you can click on the link over here, and if you'd like to help support
the channel click over here, and don't forget to subscribe by clicking down
here. Remember be safe, have fun, and I hope you feel better soon.