Hey everybody, its Dr. Jo and Bumble Bear, and today I'm going
to show you my five minute real time shoulder exercises pain
relief routine. So let's get started.
For this shoulder routine, we're going to start off with a 45
second warm up and then go into the exercise. And I'll talk a
little bit more about it as we go. So for the warm up, let's
just start off with some circles, some shoulder circle,
you can go backwards, you can go forwards or clockwise,
counterclockwise, just to get those loosened up a little bit,
then you can go into some arm circles, again, just getting
everything loosened up. So instead of for reps and sets,
we're going to go for time, 30 seconds, take a little break,
and then do 30 seconds again of each exercise, you just go at
your own pace, whatever is most comfortable for you, we're going
to go into some tees. So you might go a little bit slower
than me, that's okay. And if you've done this before, a
couple of times, you might go a little bit faster than me. So
make sure you're going at your own pace and not having any
pain. So the first one's just going to be shoulder flexion
thumbs forward position, just come up to about 90 degrees
right out in front of you. And nice and slow coming back down,
you don't have to hold your thumbs up, I just kind of like
doing that because it feels a little bit more comfortable for
me, make sure you're going in a slow, controlled motion up and
down. If you've been doing this for a while, and it's pretty
easy, you can add in a resistance band. And that'll
make it a little bit more challenging as well. You can
also just do one at a time, or alternate back and forth. A lot
of times it does change the muscles that you're working,
because when you're doing two together, you get a different
muscle recruitment. So doing both of them together is a
little bit tough, you can just do, you know, maybe two or three
on one side, and then alternate and do two or three on the other
side. So maybe try both and see which one works best for you.
Because again, it's going to be a little bit different for each
person. But I often like doing them both together. Because that
gets a little bit of those shoulder muscles in the back as
well. So then the next one is just going to be then shoulder
abduction going out to the side. So this time, you want to kind
of turn your thumbs out. And again with the thumb and the
upward position that just opens up the shoulder a little bit. So
if you have something like a shoulder impingement, it's
usually more comfortable. So this time just going out. Same
thing for comfort level, usually just going up to the about that
90 degrees, I have found is more comfortable for people when you
know, especially when they're having pain. And then once you
go up higher than that you're changing the muscles you're
using. So you can go up higher. But when you're first starting,
I would say make sure you're getting the technique down,
you're not arching, you know, and you're not scrunching up
their shoulders, or you know, trying to do this because you
can't get it to 90 degrees yet. So make sure you're doing
everything comfortably first. And then if you want to try
going higher, you can. But again, I like starting out with
just that same thing with this, if you want to do one at a time,
you can go out just a little bit this way, again, making sure
you're about at that 90 degree, you're gonna feel a little bit
different of the muscles working when you're doing one versus
two. And then you can alternate sides. But that abduction is
just going in a plane out away from your body, like that. And
then again, if you want to do them both together, you can do
that to get that extra work in the back. So the next one is
just going to be what we call shoulder scaption, which is
following the scapular plane or the shoulder blade plane. So
it's not out to the side, it's not in the front is about in the
in between like about a 45 degree angle. Some will say
different different amounts of angles but kind of in between.
So still that thumb up. Coming at that angle I'm attorney
little bit so maybe you can can see there might be a little bit
hard to see what angle but just think about in between abduction
and flexion is scaption and in the middle between there really
kind of feeling that squeeze your shoulder blades as you go
up. Usually this one is a little bit more comfortable than
abduction just because you're in that scapular plane. So if
abduction is uncomfortable, you might want to skip on to this
one. And same thing you can do them alternating one at a time
if you want to really just to get that motion but again,
keeping that thumb up, kind of you're not out here, not up here
at that angle. Bringing it up this way, about that 90 degree
until you feel really comfortable with it. Doing a
couple this way and then doing
some on this side. You are have to have your fingers out like
me, you know, if you had a band, or if you wanted to simulate
holding a band and coming up, you can, just making sure that
that thumb is in that upwards position towards the ceiling. So
the next one is just going to be a simple simple shoulder squeeze
or a scapular squeeze. The important part to remember is
keep your shoulders down, you want to imagine that someone,
someone's hand is on your spine, and you're trying to squeeze
those shoulder blades, pulling them in towards your spine. So
really kind of squeezing back this way, one of the big things
is Keep those shoulders down, and you're just using your
elbows as a guidance, you're really using those muscles. So I
wouldn't be able to squeeze back even if I didn't use my elbows.
So it's not just doing this making the motion, but you're
actually activating those muscles in the back, that's
rhomboid muscles, those mid upper back muscles to squeeze
those shoulder blades together, you can do it continuously, like
I'm doing now, or the next round will do maybe a three to five
second hole, really get that squeeze really get those muscles
activated. But again, trying to keep those shoulders down,
because a lot of times people will come up like this. And
that's changing the exercise. So then coming back, squeeze and
hold in that three to five seconds, then relaxing. If I did
want to use my elbows, if I wanted to get all muscles
working, then same thing, just kind of squeezing back. Like I'm
trying to get those shoulder blades touching together near my
spine, and then relaxing, but I kind of like the guidance of the
elbows. But if you feel like then you're not activating your
muscles as much, try it a little bit without the elbows. So then
the next one is just going to be shoulder shrugs. And so shoulder
shrugs is bringing your shoulders up. But again, using
your muscles, it's not, you know, bringing your head down
and your shoulders up is keeping your neck and lengthened
position and just shrugging up those shoulders, and coming back
down. So these are really nice, especially sometimes if you have
some knots in your shoulders like your upper trap, activating
those muscles coming back down will a lot of times help get
those knots to relax a little bit. So again, I'm not you know,
crunching down like a turtle going back into its shell, I'm
keeping my neck up and I'm bringing those shoulders up a
way you can progress that is if you have bans, you can step on
it and come up. Or if you have some lightweights, like I would
just start off with a pound or soup can or a vegetable can or
people say I say super vegetable can to hold it in there. And
then you can do those shrugs as well. But I would make sure that
you get the technique down, make sure you're doing it right,
you're not hunting down like that before you add on any
resistance or weight. And you can do a little pause, kind of
same thing, a little, three to five second pause and come back
down. So see I'm imagining I have something in my hands now.
Maybe even squeezing a little bit there kind of simulating if
I had some weight or resistance but you could just have your
hands relax as well and really focus on the shoulder shrugs. So
there you have it. That was my five minute real time shoulder
exercises pain relief routine. If you'd like to help support my
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things. So remember, be safe, bee safe, have fun, and I hope
you feel better soon.