Hey everybody it's Doctor Jo, and today I'm going to show you some stretches for
shoulder tendinitis. If you're looking for some exercises, make sure you click
the link up here. So since shoulder tendinitis is a very
general term, I'm going to show you some general stretches, so let's get started.
So the first stretch or slash exercises a
little combination of both, are going to be your pendulum exercises. Pendulums are
my favorite because it really helps to open up that shoulder it loosens up
those muscles in those tendons and it really just kind of works it out so if
you have a lot of pain in the shoulder, I always say start off with the pendulums
because that's going to help loosen everything up. I'm going to show you
first without a weight and then if you don't have any precautions or
contraindications of your shoulder, then I'm going to show you how to do it with
a weight because the weight kind of helps open up that joint just a little
bit more, so use a chair or a countertop something sturdy that you can hold onto
because you're going to lean over a little bit. Make sure that you're getting
in a good position and if it's really hurting,
try not to actively move your shoulder. You're going to use your body to move
your shoulder, but again if you don't have any precautions or contraindications
or like surgery type stuff, you can move your arm a little bit, but it
really makes it more relaxed if you can just move your body to make your arm
move, so hold on with the good side and then the side that you want to work or
the one that's hurt, just let it hang straight down. Get your body in a nice
comfortable position, feet spread out and what you're going to do is try and make
a circle with your arm but use your body to do it, so the arm should really just
hang there and relax and then you're moving your whole body to make that arm
move, so again just having it pretty relaxed so it doesn't have to be big
circles, you're really just trying to get that movement in there, it's hanging down
opening up that joint and getting those muscles to relax, so you want to about
10 one way and then reverse it and do 10 the other way. So even though I don't
have problems with this shoulder right now, probably will later, it feels really
good even with a good shoulder just hanging down loosening it
a little bit, so if you have an injury or some irritation going on, this is a
really good way to get some of that out of there.
The next one is just going to be a side to side movement, so you're going to kind
of stay in the same position and this time just sway side to side to let that
arm swing back and forth, so again you see it doesn't have to be big movements,
you don't have to have your arm swinging like this, but just going back and forth
to really get it nice and loosened up, and then the last one is a front to back
movement, so put the foot forward on the opposite side so you have room to swing
a little bit, and again just let it hang down and then lean front to back to have
that arm just kind of swing back and forth, so again that's just a nice way to
kind of loosen it up and let everything hang and relax especially if those
muscles are tightening kind of spasmed out a little bit, so if you try those
this feel really good, don't have any problems with them, then you can take a
little weight to add on. This is just a soup vegetable ca. It's about one pound,
you don't really need a whole lot more than that,
but just enough to get some weight on there to open up that joint a little bit
more, so you're just going to do all the same movements with the weight. You can
again actively move your shoulder a little bit, but you really want the body
to do most the work, so hanging it down swing it around in those circles,
10 one way, reverse it 10 the other way, then you can do the side-to-side
motion really just letting it hang and loosen up, and then putting that opposite
foot forward and then just kind of swinging back and forth. Another great
way to stretch out your shoulder is to use the wall and do wall slides, so wall
sides are great because the wall kind of helps support your arms, so it's not just
lifting it up and you have to use all your muscles. The wall kind of helps
support it, so you don't have to do all the work, the wall helps you do the work,
so what you want to do is make sure that again your thumb is in an outward
position, some people slide it like this, which is okay, but again that puts your
shoulder in a little bit of an impingement. So with a thumb out, that's better. You
might have to start a little bit lower if your
shoulder's really bothering you, but just let that wall support your arm and just
slide it up as far as you comfortably can, hold it for about three to five
seconds, once you get it into a nice big stretch, come back down, do that about ten
times. If you can, go a little bit here and then not quite all the way up, then
you can try leaning forward a little bit and that will give it a little bit more
of a stretch as well. What's also great with the wall is then you can turn your
body a little bit, so this would be the flexion position, if I turn just a little
bit now I'm doing that scaption position going up and down, and if then if I turn
all the way out, then I'm doing that abduction, so it's a great way to get the
stretch in all of those directions in using the wall to support it a little
bit. Some people like to do what we call finger walking where you're just taking
your fingers and climbing up the wall, some of my patients have found that
that's more comfortable for them than sliding, so you can try both
ways and see what works best for you. Now we're going to do a chest stretch.
I like chest stretches in the corner because it does a really good job of
giving you stretches in all different directions to get that those pecs and
just help open up the chest and really stretch the shoulder as well, so get it
get a corner that's got a lot of space, doesn't have a lot of clutter in it, and
what you're going to do is just put one foot kind of in towards the corner, it
doesn't matter which foot it is, and then you're going to put one hand on each
side. If your shoulder's really sore, you might have to start down low, but once
you go higher you're stretching the chest just a little bit differently, so I
always kind of suggest to people start off low, do one stretch for thirty
seconds, then the next one go a little bit higher, then the next one go a little
bit higher if you can because some people like it here a little bit better,
and some people like it up here a little bit better, they get a stretch a little
bit differently and it's really just personal preference. So putting the foot
in the corner, hand on each side of the corner, and then just lean into that
corner, holding it for thirty seconds, after that if you can comfortably with
your hands slide them up just a little bit, stretch
and hold that for 30 seconds, and then for the third one if you can go even
higher, then see how my elbows get a little bit straighter and it's just a
different stretch on the chest, so try all those directions and see which one
works best for you. So the next stretch is we call this passive range of motion,
active assisted range of motion. I like it as a stretch because it really helps
kind of get movement in that shoulder. You can use, this is just a PVC pipe, you
can use a broomstick, if you have a cane you can use a cane, but you just want
something that's kind of like a stick that will help assist the arm to go up,
so you don't have to actively take it up which might still hurt with that
tendonitis, but you can use something to take it up so it doesn't have to do all
the work, but you're still stretching it into a position that might not be able
to go to on its own yet, so what you want to do is the the stick and the good side
is doing all the work, so if my left side is the one that's injured my right side
is really going to be moving the stick, and the other side's just going to go
for a ride. If you have something that has a hook like a cane or if you just
make it with a PVC pipe, I like having the thumb in an upwards position like
this because that opens up that shoulder, that doesn't impinge it as much or put
as much pressure on it, but if you just have a regular stick holding it this way
is okay, but again I prefer this way with the thumb up because that really just is
going to make it more comfortable and you probably can push it a little bit
further, but again it's just hanging on going for the ride, so it's not really
moving. It might be it might help a little bit, but the goal is to get the
stick to do all the movement, and so then you're just going to kind of bring it up
this way far as you comfortably can. If you can only bring it to here, that's fine, and
then come back down, so just a little pause while you're there maybe three
seconds or so, you don't have to hold it for that thirty seconds this is really
just trying to push that range of motion a little bit, so bringing it up with that
other arm, this one's just kind of going for the
ride, and then start off without 10 to 15 of those. Then the next one is going to
be abduction going out on the side, again the thumb placement
is a little bit important because it's going to open up that shoulder, but if
you are uncomfortable doing it that way, you can hold it this way,
but I don't like that because that kind of impinges the shoulder a little bit. If
you have just a straight stick, hold it where the thumb is going outwards like
this, so this time you're just going to push it out this way, if you have that
little hook again you can hold it kind of like this and just let it go upwards
like that, that is a little bit easier for people because then you're just kind
of really pushing up, you don't even have to hold on, but if you have the thumb in
that outwards position going this way, when the thumb eventually comes upwards
that's going to be that open position, so really just you know pulling pushing it
as far as you comfortably can. You can go up higher, that's great, if you can't this
abduction movement is a little tough on the shoulder, so you might only be able
to get to right here, and again then just hold it for about three maybe even five
seconds in that position, and then come back down, and then the last one I'm
going to show you with the stick is doing external rotation, and so the
external rotation is taking it out this way, and so you want to keep your elbow
by your side. If you feel like you're pushing and your elbow's coming out, roll
up a little towel, squeeze it in there so you know if the towel drops then your
elbow is coming out, and so sometimes that helps keep that elbow nice and
close to your side. Same thing if you have that hook, hold it this way where
the thumb is in the upward position, if you don't you can do it this way it just
might be a little bit tighter on the shoulder, so it is just the pointy side
like this, you can do it this way going out because it's kind of sitting in this
position, and it doesn't have to hold it up this way, so you can do it this way
even if you don't have that little hook here, but I really like that so keeping
the elbow as close to your side as you can, thumb in that upwards position, and
then you're just using that other side to push out as far as you comfortably
can, and again this is a lot of motion this is normal motion, so you might only
be able to get to here, that's okay. When I had my shoulder surgery, and I was
working on, it I started out and I was just getting here, but eventually I was able
to stretch it out a little bit more, and pausing a little bit at that end motion,
coming back in. Stretching the shoulder out is sometimes a little painful, so
don't push through the pain. You want stretches to always be that good hurt, so
it's, you know, it kind of has a hurting feeling, but it's a stretchy feeling, it's
not just pain, so the stretching I'm going to show you is for the internal
rotation of the shoulder, and that's when you're taking your hand back behind you,
if you've got to itch your back, or if you're washing your back, or for the
ladies if you're trying to clasp a bra. So this is a pretty important movement,
and when you have tendonitis in the shoulder, it's one of those that is the
first thing you lose and the last thing to come back, so an easy way to stretch
that out is just take like a belt or a strap, something tight, you can use a dog
leash if you want to, but you want to be firm so you don't want to be a resistive
band because that's going to give a little bit. With the stretch you really
want it to be something tight that doesn't give, so if you're stretching
your left hand, you want to hold it in your right hand, and just kind of put it
behind you like this so it's hanging down, and you can grab onto it. Now if
your shoulder hurts you might have to grab down here, you might not be able to
grab it up here yet, and that's okay, you just grab it wherever you can, and then
use the other hand just to pull upwards, taking that that arm up as far as you
can, your hand up as far as you can on your back, and this one since it's a
stretch, you're going to try and hold it for 30 seconds. So you don't want to go
so high where you're just uncomfortable and in pain the whole time because you
have to hold it for that 30 seconds, so really make sure that you're just going
till it's tight but tolerable. Hold it for 30 seconds, relax it, give it a little
break, and do that three times. So those were your stretches for
shoulder tendonitis, remember if you want some exercises make sure you click on
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hope you feel better soon.