Hey everybody it's Doctor Jo. I'm just chilling out here by the fireplace, just
trying to find something to do. Who's at the door? Hey! Come on in!
It's John every body. Hello, hello, hello. What's up John? Hello Doctor Jo. How are you?
I'm good. How are you? I'm doing very well. Thank you. Tell me a little bit about your
channel. So I build a custom furniture, and four years ago I was playing
football in the NFL. Hence why I'm here.
Hmmm. Ok. So tell me what's going on with you. So I've had to labrum surgeries on
my left shoulder. Flexibility hasn't really been the best lately. Anterior and
Posterior. Oh wow. I've had an anterior on my shoulder, and on my hip.
I think I've got some stretches and exercises for that. Really? Yep. Let's check them out.
So since John's had some labral repairs on his anterior and posterior, make sure that if you've
had a surgery, that you're clear to do these, that you're no longer on any
precautions because some of these you shouldn't do if you're still on
precautions. The first stretch is going to be what I call a shoulder roll out
stretch. It's really nice to do on a Swiss ball because it makes it easier to
roll out, but if you don't have a Swiss ball that's okay, you can do it on a
table or a countertop because you just need something to slide with, but I like
the ball better because if it's a little unstable so it makes you work your
shoulder as well as stretching it out. So you just kind of get on all fours next
to the ball, place your hands on the ball, but put your thumbs in an upward
position. You don't have to stick them up but you don't want it to be this way, you
want them to kind of be on top this way, and then you're just gonna roll the ball
out with your arms. So just kind of going out this way as far as you can stretch,
hold it for about 10 to 15 seconds, and then come back up. Now you might not have
quite that much motion, so you know just just go till you feel the stretch and
then come back. If you need more of a stretch, you can do one at a time, so I
can go a little bit further if I just do one at a time, so I'm just rolling out
and then coming back in, but if you want to do both of them, it'll be a little
more stable when you're doing one, but again if you
just do one you can probably stretch it a little bit further. So I really like
this one because you can get that stretch past the straight up and down
with wall cause then you can go downwards a little bit. So holding 10 to 15 seconds,
doing five on each side, or doing ten together. The next stretch is for your
chest muscles. You can do chest stretch there's a whole bunch of different ways
but since we have the Swiss ball right here, I'm going to show you on the Swiss
ball because again I like this because it kind of works a little bit of
everything while you're on it, your core, and everything, but it gives you a good
stretch. So the easiest way to do that is come around and put your back on the
ball almost like you're getting into a tabletop position, and then have the ball
right over the the back of the shoulders, and then just either put your arms
straight back and stretch, or bring them into kind of a W position, and then just
let them hang downwards, and this should just really open up that chest, stretch
that PEC area and so for. This one you really want to hold it for about 30
seconds, and again this is going to stretch it just a little bit differently
than this, but find what's most comfortable for you, hold that for 30
seconds, and then do that three times. So the next set of stretches we're going to
do lying down on our stomach and then towards the end, we're gonna do some
sitting in a chair with some band exercises.
Oh hey up there! So I'm gonna do my Is, Ts, Ys and Ws now, but I'm gonna lay
down so I don't stress out my neck, and I'll just kind of talk you through it.
Make sure you put a pillow down that you can place on your forehead just to keep
yourself comfortable. So for the Is, put your arms straight out in front of you
with your thumbs up. Try and keep your arms as straight as you can, and just
lift upwards, and then back down. So just start off with about ten of these
because they're working the shoulders a lot more than you think they are. Then
you're going to go into Ts, which are straight out to the sides, still keeping
those thumbs up, and now squeeze those shoulder blades together like you're
pinching somebody's hand.
So again just doing about ten of those. Then you're going to go into a Y, so
kind of out at an angle still with the thumbs up, and then same thing coming up.
And then the last one is a W, so this time you're going to bend your elbows
and place your palms downwards and still squeezing those shoulder blades like
you're pinching somebody's hand on your spine. Whew! Back up in the chair now. So
the next one is going to be an internal rotation stretch, and this one is the one
where if you're reaching back behind your back that's really difficult,
especially after a shoulder surgery. Sometimes that's just difficult when
your shoulders hurting in general, so stretching that out is a really good
thing as well, and then we're gonna finish up with some band exercises. Take
something like a towel or a belt but it's gonna be something tight that
doesn't give, and put it behind the opposite shoulder that you wanna stretch.
So if I'm stretching my right shoulder, I'm gonna take this, and just kind of
drop it behind my left shoulder. I'm gonna grab with my right, and so if your
shoulders hurting, you might even have to start down here and then just take this
one and just start pulling up and bring that arm up, and that will put that
shoulder into that internal rotation, and just stretch those muscles. So if you can
try and hold it for about 30 seconds, but sometimes this one's pretty painful, so
if you need to back off a little bit that's okay, and then just pull and hold,
and then you want to do that 30 seconds, three times. So now some band exercises
to really get some strengthening in there. You've stretched everything out,
now you want to strengthen those muscles. Some of the ones that I like the best is
to start off with some serratus punches. The serratus muscles are here, and what
they do is they help keep that scapula or that shoulder blade sitting nice and
close to your spine, and when it comes out, it can cause a lot of problems, so to
to really work those take the band put it behind you. You want to keep your
arm straight, so you're gonna bring them out in front of you. You're not bending
your elbow with this one. Sometimes people want to punch like this, but
you're keeping those elbows locked out because you really want to punch at your
shoulder. So this is the motion you're gonna do, that, and then bring them nice
and back. But see how for the most part my elbows stay straight? They might bend
just a little bit, but they're not coming back like this, so you're punching
forward and then coming back in. So this is a little bit of an awkward movement,
some people don't really like these. So I have the red band, but the yellow band is
usually the lightest so you might want to start off with that one, and just
start off with about ten of these. After you do that, then you're gonna go into
what I call the bear hug. A bear hug is basically when you see someone you
haven't seen a long time, you really miss them, and you come in for a big bear hug.
So you come in, and you grab them, and you hug them. Same kind of thing, except
you're just gonna do it with the band. So you're holding on, same kind of position
with those thumbs up, band behind your back, and you're gonna go out and forward.
this time. So really like you're grabbing around somebody, and you're giving them a
hug. The key with this one is come back out. You wouldn't want to punch them
coming in this way, so then you're gonna come back out. So really punch, not punch
sorry, bear hug forward, and then come back around. So same thing you just want
to start off with about ten of these and then work your way up from there, but
really coming around and then coming back in. So then you're gonna go into a
row. I really like the rows as well because it works those upper back
shoulder muscles there. You can anchor the band onto something, or you can
really just wrap it around your feet, but you want to make sure that it's on there
good enough and it doesn't come back and pop you. So if you've got something on a
door where you can anchor it that's even better,
and you can do it in different directions. You can do it up this way, you
can do it straight forward, and then you can even do it up and pull down. That
will just work the different muscles in your back.
So here again you want those thumbs to be up, and you want your elbows to be
close to you, so it's really like you're rowing a boat. So it's not out like this,
but it's nice and close, and you're just rowing, rowing, rowing the
shoulders back and rowing, and squeezing those shoulder blades together. So really
get that squeeze at the end, and anytime you're using a resistive band, make sure
you're controlling the band. So when you come back, come back nice and slow. Don't
pull and then just pop forward because, one you can injure something, and then
two you're missing out on one of the most important parts of the exercise. So
really control that band coming back as well as pulling back and squeezing. So
again just ten of those, and that's all that you really need. Then you're gonna
do some external rotation of your shoulders. This time kind of hold the
band in front of you, keep your elbows bent by your side. This one's a tough one
where people want to bring their elbows out, so a lot of times I tell people to
roll up towels and put them by your side, and then so if your elbows come out the
towel will drop. So try to keep them nice and close. Again thumbs up on top, and
keep your wrist in a neutral position. This is one where people tend to want to
pull their wrist out like this, but we don't want to fix the shoulder problem
and then have a wrist problem, so really try and keep those wrists in a nice
neutral position, and then pull out, but keep those elbows by your side. So it's
not this motion, but it's rotating out that external rotation and again really
controlling that band. Don't let the band control you, so when you come back in,
come back in nice and slow, and again just start off with about ten of those.
So there you have it, those were some stretches and exercises for shoulders
labral repair. I hope you're feeling a little bit looser. Much better, I think
it's gonna be fantastic for my growth and development. Perfect. Don't
forget to subscribe to John's channel. Don't forget to subscribe Doctor Jo. And
remember, be safe, have fun, and I hope you feel better soon.