Hey, everybody is Doctor Jo and Remble Bee. And today I'm going
to show you my top three stretches for shoulder pain. So
let's get started
So for these stretches, you don't really need any extra
equipment. So again, my favorite three are really just ways to
loosen up that shoulder area, and the chest area, because
those muscles that go into our chest and our upper back are all
connected to our shoulders as well. So the first one is going
to be a rhomboids, stretch the rhomboid muscles are the ones in
the back that pull our shoulder blades in towards the spine. And
so that's really important when you're having some shoulder pain
to stretch those out, because that will help loosen everything
up. So an easy way to do that is you can do it sitting, if you
want a little bit of an extra stretch, if you're on the floor,
couch or a bed, you can put your feet out in front of you. But I
know this is pretty comfortable, uncomfortable for some people.
So you can do it in a seated position as well just take your
hands clasp limb in front of you. And then what you're going
to do is kind of a combination move, you're going to punch
forward while you tuck in your chin, and then kind of arch your
back behind you almost like you're making a see with your
body. So I'm punching forward, tucking in, and then really just
arching everything back. And that opens up that pulls those
shoulder blades forward. And so that gets a nice stretch on
those rhomboid muscles. I'm not tucking in my chin a whole lot,
so you can hear me, but you can tuck your chin and more to get
an extra stretch. So really punching forward, tucking in and
arching back almost making that see motion, you want to hold
that stretch for 30 seconds, do that three times, if you want to
follow along in real time video where I'm doing the whole
routine, you can check out some of my real time videos and that
link up there. So then the next one is going to be an upper trap
stress, the upper trap stretch is great for your shoulders and
for your neck to stretch them out. All those muscles are
really connected when you get up here. So I like this one for a
combination for your shoulder and your neck. And sometimes
when you have shoulder pain, you have a little bit of neck pain
as well. So the side that you're stretching, you just want to sit
on your hand. If this is uncomfortable, you can put your
hand behind you. And then if any of those positions are
uncomfortable, you can just place your hand kind of by your
side, but by sitting on it or putting it behind your back,
that keeps the shoulder down. So that's going to give you an
extra stretch, then you're just gonna take your other hand and
bring it up over your head and kind of get those fingers on
your ear there. And then just gently pull over to the side. So
I'm getting that upper trap muscle that comes all the way
down into that shoulder and then goes all the way up into the
neck. So I can really feel that stretch. Again, you know, if you
want to put it behind your back, you'll get a slightly different
stretch, but you're still getting a nice stretch. And if
that you if your shoulders really uncomfortable, you can
just place it there, I'm still getting a stretch, but not quite
as much as if I sit on it. So then the next one is just going
to be a chest stretch. So same thing with when we have some
shoulder pain, these chest muscles, or these pec muscles
will get tight and kind of pull everything forward, especially
when you know if we're sitting on the computer all day working
are at our desk or something that brings those shoulders
forward and kind of rolls them forward. So you want to stretch
everything back out, open up that chest. And that really
helps with that shoulder pain. So an easy way to do that is now
just take your hands in class, clasp them behind you. And so
again, it's going to be kind of a combination of your pushing
down and out with your arms, and then just pushing your chest
forward. So I'm getting a nice stretch in that chest area, or
those pec muscles right in there. Again, holding that for
30 seconds getting that nice stretch. I've had a couple
people asking comments with these in the past, you know what
if I can't get my hands together, you know, maybe I've
got really muscular arms or maybe it's just really
uncomfortable, you can take a towel or strap and just hold it
so you're, you know a little bit further apart. I can even just
push my hands back, either with my fists closed or my hands open
and still push that chessboard and I'm still getting a stretch,
I'll get a little bit better stretch if my hands are closer
together. But you can do that just to kind of modify it a
little bit and still get a pretty good stretch. Yeah, so
there you have it. Those are my top three stretches for shoulder
pain. If you'd like to help support my channel and become a
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have fun, and I hope you feel better soon.