In this video, I'm going to show you how to self pop your
shoulder for instant pain relief. Stay tuned.
Hey, everyone. Doctor Rowe coming to you from SpineCare here
in Saint Joseph, Michigan. In this video, we're going to do
general mobility stretching exercises that may result in a
satisfying self pop, crack, or release into the shoulder
capsule. As a note, this is not designed to treat any serious
injury to the shoulder including rotator cuff tears or
any soft tissue injuries. Also, if you have instability, please
do not do these exercises. Instead, consult with your
local doctor or chiropractor. As a bonus, all of these exercises
can be done at home, don't require any special equipment
and may give quick pain relief even in as little as thirty
seconds. So, let's get started and self mobilize that shoulder
right now. This shoulder mobilization exercise is what
I'd like to call the 'shoulder smasher' but the goal is
obviously not to smash our shoulders. Instead, it's going
to be an isometric exercise that puts a lot of motion into
the shoulder joint and hopefully, we'll get it to self
release. I'm going to be using just a medium-sized hand-drying
towel for this. We need also an of a wall, a door frame also
works. What I'm going to do is place the towel right on the
door frame and then whatever side that we're focusing on, in
this case, it's going to be my left. I'm going to place the
elbow flush against the wall and put a little bit of
pressure in there just so it's a stable anchor point. My hand
then goes right on the hip. We want this pretty much in a nice
straight line. That is the elbow, shoulder, very, very
flush, very, very straight. What I'm gonna do from there is
push from my elbow into the wall or that door frame just a
little bit to create initial tension. You should start to
feel it a lot into the shoulder already. Keep pressing in there
as much as you can. When you do this, you might get a sudden
pop or crack in there if that shoulder finally does release
but you want to do this for about a fifteen to 22nd hold.
You're going to relax and then you're going to repeat this up
to five times. With each repetition, drive the elbow
further into the wall or the door frame because it's only
going to help stretch into that shoulder just a little bit
more. How we can take this one to next level is to put a
little bit more of a passive stretch in there. So, when I do
this exercise, what I'm going to do is I'm going to wing my
elbow back like this very rapidly into that wall. So,
watch how I do this. And this tends to allow us to get that
self release if the first part doesn't work. So, I'm going to
grab on to my hip right here with my hand for a stable
anchor point and then I'm just going to quickly. I don't know
if you heard it over the microphone but I got a very
good release with it. Since this one can be a little bit
more tricky, I want to make an also that you want to make sure
that your hand is gripping at the hip for a stable anchor
point and you have a lot of pre-built tension in the elbow
pressing into the towel into that wall or the door frame.
Make sure that you're really pressing into it before you do
the quick winging motion because at that point, you're
going to get a lot more movement in the shoulder to
hopefully get to self release. So, double check all of that if
you're not getting it to go on the first go round. In the
modern world, it's very common to have forward-rounded posture
even more so with rounded forward shoulders that have
gone anterior. So, this is an anterior to posterior glide
that we're going to do with the shoulder to bring it back into
alignment and hopefully get it to self release. I'm gonna be
using a hand-drying towel for this and I'm going to go next
to a door frame. Let's put the towel like this and our elbows
going to press into the towel into the door frame for initial
amount of tension. We want the back of the arm right here, the
triceps to be parallel with the floor. I'm going to take my
hand and place it on top of the shoulder. My other hand is
going to grab in front of the door frame like this. I'm going
to start off in a scissor stance. So, in this case, it's
my left shoulder. My left leg is going to be forward and from
there, what I'm going to do is just tuck my chin very slightly
and then use my hand and my legs to drive my body weight
forward. What this will do is cause the shoulder right here
to go backwards or posterior. You're going to feel a great
stretch into the shoulder capsule. Only go to your
comfort level. You want to hold this position for about twenty
seconds. From there, you're going to relax, take a
breather, and then repeat this up to five times. Each time you
do this, try to go a little bit further with it because at that
point, it's only going to help stretch into the shoulder and
you might feel that sudden self pop crack or release. From
there, what you want to do if you want to take this one to
the next level is to get back into that shouldered stance and
then just quickly lean into it like this. So, I'm kinda doing
a quick motion like this. What that will do is put passive
motion into the shoulder and may allow that to finally just
self release. But again, only to your comfort level and from
there, always switch to the other side to make sure that
both shoulders are kept in balance. This self-mobilization
exercise is known as the shoulder rock and roll and it's
great because it's going to put a lot of mobility into the
shoulder and can help with things such as frozen shoulder.
Let's start off on the floor. Whatever side that we're
focusing on, in this case, it's going to be my right side,
that's the side that's going to be facing the floor. You can
also use a towel during this exercise. Our arm is going to
go like this and the more that you raise the arm up during
this exercise, the more intense it will get. So, I would start
off just by placing the arms straight on the floor and from
there, if you need it, put a towel underneath pretty much
the back side of the elbow right here. So, I'll start off
with a towel. Whatever side that we're focusing on, in this
case, my right side, let's have that towards the floor. What
I'm going to do is take the other hand right here, place it
on the shoulder. I want to press into the shoulder to
cause a nice, stable anchor point and build initial
tension. From there, what I'm going to do is use my body
weight to roll forward. Roll forward as much as you can. The
more that you roll forward, the more tension you're going to
feel into the shoulder. You should feel a very deep, great
stretch. Only go to your comfort level. Hold this
position for about twenty seconds. From there, relax,
take a breather, and then repeat this up to five times.
With each repetition, challenge yourself to roll forward even
more because that's only going to put more motion into the
shoulder capsule to hopefully get that self-pop, crack, or
release that you're looking for. What you can also do with
this is experiment with different angles. So, lower the
arms like this and then repeat. You're going to notice that it
hits it just a little bit differently. So, go through
different angles. Almost do a complete arc. So, go up just a
little bit like this and then work your way all the way up
towards the top. The more that you go up to, it's going to
become more challenging but make note of any certain angle
like right here just feels really locked up to me. What I
want to do is throw more repetitions in there because
it's only going to help stretch everything out and hopefully
get it to finally self release. This shoulder self-mobilization
stretch is great because not only can you get a self-release
into the shoulder but also the elbow as well. So, you get a
two for one. I like to call this the shoulder scoop. What
we need is a door frame or the edge of a wall. Whatever
shoulder that we're focusing on, what I'm going to do is
straighten the arm out at the elbow like this and do a
scooping motion that is bringing the shoulder forward
so let me actually move over here drawing it up like this
and then we're going to draw it all the way back. You want to
feel the motion through the shoulder blades. So, roll it
forward and then roll it back. How we're going to start off is
taking whatever side that we're focusing on, take that hand,
grab at the door frame like this. From there, my legs are
going to go about hip width apart and then I'm going to
just lean away from the door while holding on to it with my
hand. This will cause an initial traction to happen
pretty much from the wrist to the elbow to the shoulder and
if it is locked up enough, even this initial traction can get
that popping sensation that you're looking for. But once we
hit a very comfortable stretch into the shoulder, really focus
on feeling into the shoulder. That's when we're going to do
that scooping motion. So, let's roll the shoulder blade forward
like this. Hold it for about two to three seconds. Come back
and then, go all the way backwards with it. You're going
to feel a large amount of activation, a the upper back
into the shoulder blades into the shoulder and I don't know
if you actually just heard it right there on the microphone
but I got a very good self release into the shoulder right
there but you want to do this one nice and slowly make sure
it doesn't cause any discomfort for about ten complete
repetitions. With each repetition, try to drive
forward, I should say away from the wall a little bit more to
cause more traction in here and really focus on trying to get
that movement into the shoulder itself and when you're done on
one side, always switch to the other. To keep them both in
balance. This shoulder self-release exercise is what I
like to call the door glide and it's really easy to do. We just
need a door or a wall. So, what I'm going to do is start off
with my arms straight just like this off to my side. Whatever
shoulders that we're focusing on, have that arm straight at
the elbow. The hand is going to grip into the door. Really make
sure that that is a stable anchor point. It's not going to
move during this exercise. My legs are going to be hip width
apart. I'm going to put my weight onto my heels. What I'm
gonna do is squat down during this exercise. We want to make
sure that our weight is on our heels. Let's take the hand on
the other side, go right on the top of the shoulder and then
move over towards the arm. You want to have your hand gripping
into the arm slightly below the shoulder. Press into it to make
sure that this is also a stable anchor point. So, once we have
all of that set, what I'm going to do from there is then squat
down while I press down into my arm. The more that you squat
down, the more that you're going to feel a traction being
built into the elbow into the shoulder. Really focus on
feeling it into the shoulder but keep going down until a
very comfortable stretch is felt. And this feels really
good. You might get immediate pop crack or self release if it
is locked up but if you don't hold this for about twenty
seconds. From there, come back up, take a breather, and then
repeat this up to five times. With each repetition, try to
push down with your hand into your arm a little bit more and
squat down even further. You can also experiment with
different angles with this one. So, you can turn your body a
little bit towards your side and repeat this because it's
going to hit it just a little bit differently. So, you can
pretty much work your way all the way towards the front just
like this and I feel already a really good stretch with this.
But if you do feel that one certain spot like right here
for me, it's just really tight and achy. Throw more
repetitions in there because it's only going to help stretch
everything out and hopefully get that self-release you're
looking for. So, here is a great shoulder mobilization
exercise that you can pretty much do anywhere at home or at
work. Let's start off with very good upright posture. I'm going
to take my hands, overlap them like this, straighten the
elbows out as much as we can. From there, I'm going to take
my hands and press into my sacrum that's pretty much over
the butt. Press into it as much as you can. When you do this,
you're already going to feel the muscles and soft tissue in
the shoulders start to activate. This is a very good
isometric exercise. So, once we hit a very comfortable stretch,
let's hold this for about seconds. From there, I'm going
to do the opposite. I'm going to lift my hands away from my
body as much as I can and I don't know if you heard it over
the microphone but I got a very good self release into my left
shoulder. Challenge yourself to try to take the hands away from
the body as much as you can. Hold this for twenty seconds.
On the next repetition, try to press in even more. Challenge
yourself to get more mobility into the shoulders because it
may end in that release that you're looking for. You want to
do this for five complete repetitions pressing in and
then lifting off. To take this one to the next level, what we
can do is take our hands at a slight angle. So, I'm going a
little bit towards my left and I'm going to repeat this
exercise. The more that you go in one direction, so if I'm
going towards my left, I'm going to feel it in the other
shoulder. So, on my right side, but go through different
angles. Go all the way towards the left and then go all the
way towards the right. If you do notice that one certain
angle hits it a little bit better, make note of that,
throw more repetitions in because it's only likely that
you're going to get that self-release you're looking
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