Do you wanna rock!? Ow, man. Ohhh woo whee! Hey everybody, it's Doctor Jo. Dudes and Dudettes,
I guess you can figure out what we're gonna talk about today. There's a lot of different
kind of shoulder injuries, but what I'm gonna show you, I'm just gonna show you some stretches
to get it moving, get that soreness out of there and make it feel better for ya. Alright,
so the first stretch that we're gonna do for your shoulder is called the Pendulum Stretches.
Now the key here is to move your whole body when you're stretching. So what you're gonna
do is you're gonna bend over, kind of hold on to a chair, countertop, table and you're
just gonna let your arm hang down. It wants to be loose, it wants to hang, it's just like
a noodle. And what the scarf is here for, the purpose is, is to show if you're moving
your whole body, which is what I want, I want you to move your whole body. To move these
circles. Or if you're just moving your arm like this. See how my scarf really isn't moving?
This is not a pendulum. This isn't the correct way to do it. What I'm gonna have you, move
your whole body around in circles. You can turn it and go back the other way, and see
how that scarf is moving the whole time. It might look silly, but it's gonna make your
shoulder feel a lot better. It makes mine feel better right now. You can go side to
side, swing it side to side. And you can go front to back too if you want. Now if that
feels really good, opening up that joint space, you can open it up a little bit more by adding
a weight to it. Just let the weight hang, you're not holding it up, you're letting that
arm hang down, that's opening up that space, that's loosening those muscles. And you're
gonna do the same thing, you're gonna rock that body going around in a circle. Rock it
like a rock band, and then rock it back the other way. Good. And you can go side to side,
and then you can go front to back. And that's really gonna loosen up your shoulder make
it feel a lot better. So next we're gonna move on to the table. Ok, so the next exercise
I'm gonna have you do, I'm gonna have you sit next to a table, you can stand at a countertop,
but this is the next step from the pendulums. Cause this is actually you're gonna be moving
your arm a little bit on your own which we call active movement. And the table is gonna
be here to support your arm, so if you're at a point where you can lift it a little
bit, but it hurts, you want to do these table slides. And so basically what you're gonna
do is if you need to but a towel underneath or something a little smoother you can, my
table's pretty smooth so what I'm gonna do is I'm just gonna kind of slide it forward.
Now see I'm getting movement in my shoulder here, but the table is protecting my arm,
it's holding that weight so I don't have to hold it up myself. So I'm just gonna go forward
and back. Stretching it out if you can go further stretch it out, lean your body kind
of forward, get that stretch in the shoulder. And come on back. And then you;re gonna take
it out at a 45 degree angle. We call it in PT scaption. And so you're gonna pull out
to an angle, come back in. Same kind of thing, if you feel like you can stretch as far as
you can stretch, go ahead and stretch it all the way out. And if those are feeling ok,
then what you can do is you can start doing circles. Really stretching that shoulder out,
but having that protection of the table holding your arm up for you. So it's a really good
way if your table's a little dirty, just go ahead and clean it off. There you go. Roll
it around and come on back. There you have it. That's a table slide. So the next progression
from the table slide is actually wall slides with your arm, so this is once you can kind
of get your arm going a little more, but it still kind of hurts when you get in those
last little stretches above. So it's pretty simple. Same kind of thing as on the table,
except now you're going to the wall. So you're gonna put your hand on the wall. You're gonna
kind of start with your arm straight out. And you're just gonna slide it up as much
as you can, and once you get pretty high, you're gonna start leaning forward. So you
can see I'm getting a pretty big stretch in my shoulder there. Now make sure you're facing
the wall, cause once you start turning, that will be a different stretch, which is ok,
but if you want to get the flexion, the going straight up, stand straight towards the wall.
If you want to go out a little bit, which we call our abduction, you can turn sideways
and lean up. So that's still giving you as stretch. So these are your wall stretches.
So there you have it. Those are some simple stretches for your shoulder to get it moving
a little bit more when it's stiff ore achey. Remember if you enjoyed my jamming, then hit
the "like" button and please comment. And if you'd like to see some more exercises or
some educational videos, please go to my website at AskDoctorJo.com. And remember, be safe,
have fun, and I hope you feel better!