Hey, everybody is Doctor Jo and Queen Khaleesi. And today I'm
going to show you my top three exercises for shoulder pain.
So let's get started.
For some of these shoulder exercises, using a
resistance band is good. If you don't have a resistance
band, you can do the exercises without it. But if you're
progressing, trying to get your shoulders a little bit stronger,
it's good to have some resistant bands, make sure if you use a
resistant bands, and you haven't before start off with the
lightest one, each brand usually has different colors. So make
sure that you're checking to see which one is the lightest one
for you get started. So the first one with the shoulder
exercises is going to be a simple shoulder squeeze, or some
people call them scapular squeezes. So the big thing with
this is try and keep your shoulders down, a lot of times
people kind of come up and squeeze and do that. But what
you're really trying to do is get those rhomboid muscles and
those upper back muscles to pull your shoulder blades in. So try
and keep your shoulders down, bend your elbows, you can use
your elbows as a guide. But it's not just bringing it back, use
those muscles in your back to squeeze those shoulder blades
together. So imagine that someone has their hand on your
spine, and you're trying to use those shoulder blades to squeeze
the hand on the spine. So again, you don't have to use your
elbows as a guide. Sometimes when you're starting off, I
think that helps get that squeezed a little bit better.
But you can just do the squeeze this way as well. If you feel
like you're using your arms a little more than the muscles in
the back, I like to do a little bit of hold when I'm squeezing.
So again, make sure keep those shoulders down, hold it for
about three to five seconds, and then relax. If you want to
follow along in a real time video where I'm doing the whole
routine, you can check out some of my real time videos in that
link up there. So the next one is going to be using the band.
Again, like I said, you don't have to use the band, especially
if you're starting off. But eventually you probably want to
get that resistance to really help strengthen those muscles.
So this is going to be an external rotation of the
shoulders. I like doing it this way, because you're doing them
both at the same time and kind of shortening the time of the
workout. So with this one, you want to keep your elbows by your
side, sometimes people will kind of pull their elbows away. So if
you feel like you keep pulling your elbows away from your side,
you can roll up some towels and put them in between your arms
and your side in squeezing because it changes the exercise.
If you bring your elbows out, keep your thumbs kind of an
upward position, you don't have to actually bring them up, but
you want them to be facing up towards the ceiling. And try and
keep your wrists in a neutral position. Sometimes people will
pull out like that. But we don't want to get your wrist irritated
when we're trying to help your shoulders. So again, squeezes
elbows tight into your side, keep those wrists in a neutral
position and elbows, thumbs up on top, and then just pull out
and really control that band coming back in. So that's the
most important part is not just to let that band come in one,
then you're missing out on the most important part of the
exercise. And two, it might irritate the shoulder a little
bit more. So make sure you're controlling that band. If this
is pretty easy, and you don't have another band, sometimes you
can hold a little bit closer together. And that'll give you a
little bit more resistance. But again, you can you can start off
just doing it without the band and you're still getting those
that motion, and really, you know, kind of squeezing at the
end to get that motion. Again, you know, I'm coming out a
little bit more, I don't really have any shoulder issues right
now. But if you can only come to hear that's fine. Don't feel
like you have to go out so far where then you're bringing those
elbows away from your body. So then the next one is just gonna
be rose, same thing, you're using the band. But if you don't
have a band to start off with, that's okay, you can just do the
motion and you're still going to get some benefit from it. I like
to anchor them around my feet, you can, if you've got a door,
you can anchor it on the door, if you've got a hook on the
wall, you can anchor it on the wall. I like using my feet just
because you don't have to find anywhere to anchor it on to same
kind of concept. You want to keep your elbows pretty close to
your body. And then you want to keep your thumbs kind of in that
upward position and your wrist in a neutral position. Now with
the rose. Sometimes I'll have people kind of do this, but
that's really using your bicep muscles. So that's a bicep
workout. So you it's more you're pulling back is kind of the step
up from the scapular squeezes. So you're still keeping your
shoulders down, and you're squeezing back, getting those
shoulder blades trying to push them together in towards that
spine. But now you have the resistance of the rows doing
that. So again, keeping those shoulders down, really getting
that squeezed at the end, sometimes nice little one to two
second pause, and then really control that band coming back.
So make sure you're controlling the band. Don't let the band
control you. So there you have it. Those are my top three
exercises for shoulder pain. If you'd like to help support my
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