hey everybody is Doctor Jo, and today I'm going to show you my five minutes
stretching routine for shoulder pain, in real time. so let's get started.
And before we get started, if you haven't already, make sure and click on the
subscribe button down there. so since this is a real-time video, if you want to
you can follow along with me since I'm going to be doing the full stretches for
the thirty Seconds. now this is just a five minute stretching routine. a lot of
times with my patients, I'll have people say you know I just don't have time to
stop for 45 minutes and do my whole workout routine. now in general if you
can, you want to do, especially if you're doing stretches, you want to do them 30
seconds, three times. but if you don't have time for that, a five-minute
stretching routine is better than nothing. you don't have to sit there for
that long period of time. you can do five minutes here, five minutes later, and then
five minutes before you go to bed. so the way I have it set up, I've got a little
timer on my phone where we're gonna do a 45 second warm-up, just to kind of get
everything moving, and then we're gonna do a 30 second stretch on each side, if
we're doing sides, and then a little 10-second break in between each group of
stretches, just to kind of reset everything. so it's gonna be a little
longer technically than five minutes, but the actual stretches are going to be a
five minute routine. so this is really something that should be doable for you
even if you're very busy throughout the day. so we're gonna start with the 45
seconds. with your shoulders, a nice way just to start warming up is just doing
some circles with the shoulders. so this is a continuous movement, this is not
going into the stretches, this is just to get the muscles warmed up and get them
moving. you can do five or ten one way, reverse it and then do five or ten the
other way. again this is just to kind of almost wake up those muscles get them a
little bit warm before you go into that stretch. then you can also just do some
shoulder squeezes. I'm just pulling my shoulder blades together towards the
spine. I'm not just pushing with my elbows. even though my elbows are going
back, I'm actually activating those muscles, but I'm kind of doing a
continuous motion. I'm not you know pulling hard or anything. so now we're
going to go into the stretches. so that's the nice warmup, so the first one's just
going to be a posterior capsule stretch, or a cross arm stretch.
so I'm bringing my arm over trying to keep it fairly straight. I can bend my
elbow a little bit. some people just want to place it on their shoulder. and I'm
using the other arm just to pull across. so you should feel that stretch through
here. it shouldn't be painful. don't pull so hard where you're feeling pain. if
you've got some shoulder pain, maybe to here is all you're gonna need. so just
getting that nice stretch, coming down, and then bringing the other one over. so
you can see how I'm either pushing on my elbow, if your elbow's a little sore, you
can come up a little bit higher. sometimes you might hear a little pop,
mine just popped a little bit, but it wasn't a painful pop, so that's fine.
again some people might just want to place it on their other shoulder and
pull over. straight versus bending will stretch the
muscles a little bit differently, so you can switch it up and alternate if you
want to, but you don't have to. you can just pick whichever one is more
comfortable for you to get that stretch. so after the 30 seconds take a little
10-second break. so the next one we're gonna do is just a tricep stretch, or an
inferior capsule stretch. and so that one's just gonna be now bringing your
arm up and over behind you. so I'm pushing my elbow behind me or I'm
pulling it if I have enough flexibility on the other side behind me. again with
your hand here, you can do either just prop it up on your shoulder or just kind
of let it hang whatever is comfortable for you. I'm really trying to push just
more backwards. some people kind of pull in a little bit, you can do that as well,
it's just the stretch you're trying to get is either your triceps, or that
inferior capsule in that shoulder. so just getting that nice stretch and then
then you're just going to switch to the other side. so again bringing my elbow up
and either pushing it back or pulling it back if I can get my arm a little bit
further back. but again you shouldn't be feeling pain with this. you should just
be feeling a good stretch. I'm feeling it more in my triceps here because my my
capsule is not very tight, and just getting that nice good stretch. and again
you know if you want to go inwards a little bit, you'll get a slightly
different stretch with that versus just going straight back. whatever is the most
comfortable for you. and then you're just going to come down again just kind of
stretch everything out. the next one's going to be for the rotator cuff going
into external rotation. this one might be a little uncomfortable or
hard for people. external rotation's going back this way. if you can, bring your
other arm underneath to kind of set it in place. you're gonna pull almost like a
pendulum motion going into that stretch. and so I'm feeling that in my rotator
cuff area getting that nice stretch for that subscapularis muscle. so again this
might not be something people can do. you can even bring it back a little bit if
you got a lot of motion, but if you're having some shoulder pain, you might want
to bring it down a little bit. but you're going back into that motion. so if you
can't get this weird twisting motion like this, you can hold it here and just
rotate back into that external rotation. but if you've want that little bit of
extra pressure, and you can, this is going to be a nice stretch. and again you can
bring it out to the side a little bit to get more, or just bring it in here and
get that stretch. but even if that's too much getting into that pretzel motion,
you can just kind of hold here and rotate back or rotate back that way and
get that stretch. so then again just just let that relax because of course that was
a pretty big stretch. so the next one is going to be for your chest muscles or
your PEC muscles, which again come into the shoulders. so this one we're just
gonna do it twice because it's going to be a one way stretch. clasp your hands
behind you, push down, and away and push your chest forward. so you're really kind
of almost like you're you're puffing up your chest, and then pushing not just
down, but down and back behind you. and you should really feel that stretch
through those PEC muscles right there, holding that stretch. there's a couple
different ways to stretch those muscles, so if this one is uncomfortable for you
I definitely have some other ones that you can do, and you can check out those
videos. so again just kind of shaking it out and going right back into it since
this one is the same one. so just again holding that 30 second stretch. and so if
you're enjoying this as you're following along make sure and hit that subscribe
button. I have so many of my viewers that don't actually subscribe to my channel,
so if you're enjoying this video please take a second just to click that
subscribe button if you haven't already because it's really important just to
make sure you're getting all those stretching and exercising videos that
you might need. so then the last one after this stretch is going to be an
upper trap stretch. the upper trap is in the shoulder and the neck area. so this
one is really important. so I'm just gonna sit on my hand
and gently pull my head away from that side.
the reason I'm sitting on my hand is to make sure that I'm holding that shoulder
down. you don't have to do that, but you're gonna get a better stretch with
it. so I'm really just keeping my head in this upright position, and then gently
pulling it over. so I'm not turning my head you know in a rotation motion, it's
just side bending towards the opposite side to get that stretch. so if you don't
want to sit on your hand, you can place it just behind you and your lower back
and still get that nice stretch there. if you want a little bit more of a stretch
while you're doing it, try and bring your elbow down towards the chair and that's
really gonna help bring that shoulder down and give you more of a stretch in
that upper trap. and so that's right through here to get that nice stretch.
and so it feels really really good. and so it's not only great for your shoulder,
but it's great for your neck area as well just to get that great overall
stretch. so there you have it that was my five-minute stretching routine for
shoulder pain in real time. if you'd like to help support my channel, make sure and
click on the link up there, and don't forget to subscribe by clicking down
there. and remember be safe, have fun, and I hope you feel better soon.