Hey everybody it's doctor Jo, and today I'm going to show you some stretches and
exercises for a SLAP tear.
I had one, so hopefully these will help you, too. Let's get started.
So you like my shirt? If you want to check this out and a whole
bunch of other stuff, go to AllPassionGifts.com. All right let's start off.
We're going to go with some pendulums first.
So get a sturdy chair, a countertop, something solid to hold onto so you can
lean over and hang that arm down,
You want it to be nice and relaxed. If you have a weight and you want to hold
onto a weight,
it gives a little more traction there and opens up that joint space a little
bit more.
This isn't an active movement, so you're not going to be moving your arm. You're
moving your whole body to make your arm move.
So just kind of let it hang. We're going to start off with circles and move that
whole body to make the circle.
So just start off we may be ten on one side, and then you can reverse it. Uh oh,
don't hurt anybody. And do the circles 10 the other way. Then you can do a
side-to-side motion.
So still just having it hang down, now swing your body from side to side. Just
nice and relaxed. This is opening up that joint a little bit. Getting some movement
in there.
If you have that tear, it's gonna be pretty painful and a lot of irritation
in there, so that's just helping work that irritation out. Again just starting
off with 10. And then you're going to go front to back. So same thing just let
your body do the work,
arms just kind of going along with momentum. So just starting off with 10 of
each of those and then work your way up to a minute of each of those.
The next one is going to be with a resistance band.
You're gonna step on the band.
Make sure you've got a good solid hold on it so it doesn't come back up and pop
you.
You want to keep your arms straight the whole time for these exercises and keep
your thumb up. So it's not turned this way, it's turned this way.
Try and keep that elbow locked out if you can, and then you're just going to
bring your arm,
almost to 90 degrees. It doesn't have to be exactly 90 degrees, but you don't want to
go up high.
Just about straight out, and then slowly come back down. so really controlling the
band.
Don't let that band control you. Now if this hurts, or is too hard,
you can do it without the band and just start off doing the motion and then
eventually work your way up to a band, and then doing more resistance as this
becomes easy. Then the next way is going back behind. Still keeping that arm
straight. Still keeping the thumb forward, and now going back this way.
So this one probably won't go quite as high. That's okay. Just make sure you're
keeping that arm as straight as you can.
Again, just starting off with maybe ten of these and then working your way up to
20 - 25. If that becomes easy, then you can get a stronger resistance band. And then
the last one for this is going to be what we call scaption. So scaption
is not completely in the front and not completely to the side,
it's about a 45 degree angle. So it's kind of in the middle.
Still come up, and now come this way.
So again not out to the side, not in the front, but at the about that 45 degree
angle. Coming,
you know, just up straight out and then slowly back down.
Make sure you're controlling that band as much as you can. If you feel like your
elbow's bending, or your arm's shaking,
you probably have too much resistance, and you want to go back down or maybe
start without anything.
All right next exercise is going to be on the ground. So the next exercise
it's kind of an exercise slash stretch. It depends on how you do it. I like to use
the Swiss ball or the stability ball because it makes you have to work that
stability just a little bit. But if you don't have one of these, you can do this
on a tabletop. So then it becomes more of a stretch versus an exercise / stretch.
But if you have the ball, or on the table top,
place your hands with your thumbs up.
So what you're going to do, is just roll that ball forward. But if you're on the
table, you're just going to slide the arms forward so you start getting that
stretch in the shoulder. But again with the ball, then it's working at just a
little bit. So you have that stability component as well. And then just roll
forward until you feel really good stretch.
Hold it for about three to five seconds and then come back.
I like to start off with both arms because it makes it a little more
stable, but if you are doing it this way and it is becoming easy, and you want
just a little more stretch, then you can go one arm and really stretch it out, and
then come back.
So again, you can start off with just holding three to five seconds. Do 5 or so.
And then you can start doing just a continuous motion if you want. Coming
back and forth. And do about 10 or 15 of those. Really getting that stretch in
there.
So now without the Swiss ball you're going to do some more stabilization
stuff.
So you're going to get into quadruped, or all fours,
make sure your shoulders are pretty close to where your hands are underneath
so you have that nice stability, and then just take your hand and tap over to the
other side. So as I'm tapping, I'm shifting my weight and using those
stabilizer muscles, so I'm not moving around a lot. So just a little tap.
You don't have to go too slow, just a nice continuous motion.
But don't go fast either because you really want to get some weight over on that
side.
So again, just start off with 10 to 15 of those, and then if that becomes easy, then
you can go into a push-up position. And then tap back and forth. So now we're
going to go back into some band exercises. So holding it in both hands
with your thumbs up,
keep your wrist in a neutral position. A lot of times people pull out like this,
but you don't want to end up irritating your wrist. So try and keep those in a
neutral position.
Keep your elbows by your side, and you're going to do a shoulder external rotation
exercise. So just going out this way, and slowly coming back in, trying to keep
your elbows by your side the whole time. A lot of times people want to do this
movement, but then that's taking away the exercise that you want to do. So
if you want to roll up a towel or two towels and squeeze them by your side, if
you feel the towel slipping then you know your elbows are coming out away
from your side. But you don't have to go far out,
just go to feel some tension and then slowly come back in.
So starting off with 10, work your way up 20 - 25. If that's easy, then you can go to
a more heavier resistive band.
The next one is going to be a row. With the rows,
if you want to do it in standing, you can put this in a doorway or a door knob, hook
it in, and do it that way. But I like just going around my feet because it makes it
easier. Keep your back nice and straight, again keep your elbows close to your
side and your thumbs up.
This is a whole body movement. You're squeezing your shoulder blades as you
come back. So it's not
just moving your arms, it's coming and squeezing everything back. Just like if
you were rowing a boat. So little squeeze their, hold it for maybe two to three
seconds, and then slowly come back. Again starting off with 10 of these, and then
working your way up from there. And then the last exercise, you're gonna put it around your
back, and kind of do the opposite movement. So this one is going to be a
serratus punch. And what that does, is it works the muscles near the scapula,
shoulder blade there, and it keeps it towards the rib cage, hold it there for
stabilization, and if that becomes weak or injured, then you end up having a
winging of that scapula, and then that makes a whole lot of problems on your
shoulders. So having that strong really helps. Start off with your arms straight
and your elbows locked out. So they stay straight the whole time. You're not
bending when you come back, you're keeping it locked out. And then punch
forward, and come all the way back. Kind of squeezing those shoulder blades, but
keep, you know not bringing those elbows in, keeping them locked out.
Come back. Punch forward. Come back. Punch forward. The same thing, starting off with
10 and then working your way up from there.
So there you have it.
If you have any questions, leave in the comments section. If you'd like check out
some other videos go to AskDoctorJo.com Don't forget to like us. And
remember, be safe, have fun,
and I hope you feel better soon.