hey everybody it's Doctor Jo and Miss Remy in her pretty pink dress, and
today we're gonna show you some of my favorite shoulder pain stretches and
exercises. so let's get started.
so before we get started, if you haven't already,
make sure and click on the subscribe button and make your subscription either
public or let me know that you're a subscriber because I always try and
respond to my subscribers. so the first stretch / exercise is going to be
pendulums for shoulder pain. and these are one of my favorites. and when I had
shoulder surgery, this really helped loosen everything up and made it feel a
lot better. so with the shoulder pendulums, it's kind of like it sounds.
you're making your arm like a pendulum, but you really want it to be as passive
as it possibly can. if you have a lot of shoulder pain, if you're not on any
precautions, or if you're not on post-op surgery where you'd have things that
you're not allowed to do, you can actively move it a little bit. but I find
that if you really just let your arm hang down and relax and move it with
your body, that makes it feel a lot better because just the arm hanging down
really opens up that joint and it makes it just feel so much better. so with this
one, you're just gonna make some circles. so you can see I'm probably activating
it a little bit, it's really hard to make something completely passive when you're
awake, but really using the body to make most of that movement. so you can do
maybe like ten one way, and then reverse it and go back the other way just to get
it nice and loosened up. you can also do a front to back motion where you're just
kind of rocking your body and that shoulder is following along with it. and
then you can even do like a side to side. so again this is really nice, you don't
necessarily have to do four reps if you want to just do thirty seconds worth of
each and build your time up to one minute doing it a couple times a day, you
can do that. that makes it feel really really good. the next one would be table
slides for your shoulder. I'm just gonna do, demonstrate it on the chair. so we
don't actually have to go to a table or move anything differently, but you want a
flat surface. you want it to be pretty smooth. if you need something like a
towel to help it slide you can, but most the time you can just kind of move it
very nicely on like a tabletop or again like a chair
or something. but you know if you have knee issues you probably don't want to
sit like this, but you can do a countertop too because then you can stand up and do
it a little bit easier. when you put your arm out in front of you on the counter,
or the chair, or the table, put your thumb in an upward position. this helps open up
that shoulder joint. if you go this way it'll put it in a little bit more of an
impinged position, and it might be more uncomfortable. so I like having people
start off this way. and all you're gonna do is you're using the support of
whatever it's on, and you're just sliding forward. so see as I slide forward it's
stretching out that shoulder. so I'm getting that stretch, but I'm having
something support it so it's not that I'm actively doing it. I'm actively
assisting doing it. and so just going as far as you comfortably can and coming
back up. again you can just start off with five or ten. you can also go in
different directions. so if you wanted to do like a scaption motion which would be
almost like that 45 degree angle, you can slide it this way. you could even turn
completely to the side and do like an abduction motion sliding it out. but just
go till you feel some tension. don't go till you feel pain, and if you want to
hold it there once you get that tension for two or three seconds really just to
get that stretch in there, you can. so you can kind of just continuously go back
and forth or you can hold a little bit and get a nice stretch in there. so again
maybe just starting off with five to ten in each direction doing that a couple
times throughout the day. so next I'm going to sit in the chair and I'm gonna
do some resistive band work. so when you use resistive bands, start off with the
lightest band and it also depends on what brand it is
of the color of resistance. so this one is just the next step up, but if yours, if
you haven't used resistant bands before, I would start with the lightest one. so
the next exercise is going to be an external rotation of the shoulders. so
keep your elbows by your side, put your thumbs up on top. you don't have to bring
them up, but that's the position. you don't want to be this way, you want to be
up this way. and try and keep your wrist locked out in a neutral position.
sometimes when people do this exercise, they want to pull like this. we don't
want to get your shoulder better, and then having your wrist start hurting. so
try and keep those in a neutral position. and I'm going to take a second
here just to do my smile for my thumbnail. so you could take that picture
too if you want to. keep your elbows by your side the whole time. and then just
gently pull out really try and control the band coming back in. and really keep
your elbow by your side. sometimes people want to do this. I see a
lot of my patients try and do this, but that's changing the exercise. that's not
quite getting external rotation anymore. so keep those elbows by your side, keep
those wrists in that neutral position, and really just control that band. so it's
not fast, it's nice and smooth, especially the coming back in motion. so when you're
using a resistive bands, if you haven't used them before,
again I'd start off with low reps, five to ten. you know ten to fifteen. but you
just do couple sets and then a couple times throughout the day. but I'd rather
you do less and then build it up so you don't get super sore while you're doing
so. then the next one is going to be shoulder rows. you can do rows in every
single position. you can do it on the floor with your feet out, or on your bed
with your feet out. you can do it standing with the band kind of wrapped
around something, but I like to do it just sitting in a chair and wrapping the
band around my feet. so then you're in a comfortable position and then you've got
a nice angle of the band. but you can wrap it around your feet and not have to
have something that you need to wrap it around. so it's kind of it just makes it
really easy to do. same kind of concept where you want your wrist to be in a
neutral position. you want those thumbs to be in an upward position, and you want
your elbows to be pretty close to your side. so it's not coming out like this,
it's really pulling in and squeezing your shoulder blades back while you do
it. if you want to change the angle, if this feels too hard, you can bring your
feet up a little bit and then get that different angle. but try and keep your
shoulders down. so it's not coming up like this, it's really getting that
motion in the shoulders going back and in, squeezing those shoulder blades
together while you're doing it. same thing, try and control the band. really
get that smooth motion, especially the coming back position with that. just
starting off with five to ten, one or two sets, a
couple times a day. so the last one is going to be what we call a serratus
punch. and that's those anterior serratus muscles. and those are the ones that
really kind of help stabilize that shoulder blade. the shoulder blade has
over 20 muscles connected to it, so if there's something wrong, if it's not
moving how it's supposed to, it can make the whole shoulder complex painful. so
serratus punches are sometimes another one that people have a little bit of a
hard time with. so I'm going to start out just straight out in front of me, but to
get the best exercise for it, you really want to come up to about maybe a hundred
fifteen a hundred and twenty degree angle and do the motion. but it's easier
I think to start off with that ninety degrees to get the concept of the punch.
so with a serratus punch, you're not bending your elbows at all. you're not
punching your arms forward. people tend to want to punch like this, but to get those
muscles working, you're keeping those elbows straight and you're moving your
whole shoulder complex forward and then backwards. so see the movements coming
from here is not coming from my elbow. so going forward almost like I'm trying to
reach and grab something and then bringing everything back in. almost where
I'm squeezing those shoulder blades together again. so again not punching, but
really just pushing forward and coming back in. so once you get it in that plane
pretty comfortably, then bring it up just a little bit. and then you're punching up
and coming back in so you're getting that serratus punch. and then once you
get that mastered, then you can add a resistive band to it. so I've got that in
some of my other videos if you want to check those out. so there you have it,
those were some of my favorite shoulder pain stretches and exercises. if you'd
like to help support my channel, make sure and click on the link up there. and
don't forget to subscribe by clicking where? down there. that's right. and
remember be safe, have fun, and I hope you feel better soon.