20-Minute Shoulder Pain Relief Routine with Real-Time Stretches & Exercises
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- เผยแพร่เมื่อ 28 ก.ย. 2024
- This 20-minute shoulder stretching & exercising routine is done in real time so it's easy to follow along. These shoulder stretches & exercises help loosen up the area & strengthen the muscles around the joint. Buy a worksheet with this routine www.askdoctorj...
Start off the shoulder routine warm up to get the muscles ready. Shoulder circles, shoulder Ts, and arm circles are a great way to get the muscles loose.
Shoulder flexion and scaption are a good way to start the routine to start activating the muscles, but still working up to bigger movements.
Then some stretching for the muscles and joint capsule will help relax and lengthen the muscles. Upper trapezius stretch, posterior capsular stretch, and triceps stretch should help free up the shoulder joint.
Next, exercising the rhomboids with scapular squeezes, and then stretching them will not only help with the shoulder, but it will also help with the upper back.
Finally, a D2 PNF (proprioceptive neuromuscular facilitation) exercise and a chest stretch will help open up the chest area as well.
Related Shoulder Videos:
Dr. Jo's Shoulder Pain Playlist:
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Shoulder Pain Top 3 Exercises:
• Shoulder Pain Top 3 Ex...
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
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20-Minute Shoulder Pain Relief Routine with Real-Time Stretches & Exercises
• 20-Minute Shoulder Pai...
www.askdoctorj...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.
Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.
Buy a worksheet with these achy back relief moves at: www.askdoctorjo.com/20-minute-shoulder-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
Hi Doctor Jo. New subscriber here. Doctor, what is the best exercise for those who suffer from both scoliosis and osteoarthritis of lumbar. Thanks Doc.
Thanks. I have several videos for both. As long as you are not on any precautions given by your doctor, it should be okay to do exercises for both. You can find them at: th-cam.com/users/askdoctorjo
Why I haven’t been watching and DOING your videos every day is beyond me 🙄
I should know better, I’m a nurse but I wait until something is wrong then try and fix it 😚
At 54, I’m realizing I’m not 18 anymore and had better change my ways and start taking care of myself !!!!
Thank you for sharing your knowledge in such a pleasant way !!!!
5
You're welcome!
I think yours is the only disclaimer alert that makes me genuinely smile and I thank you for that!
You're welcome. 😎
I saw the five minute version of this before this one. I love all your videos and cute doggies!!!!
Thanks! 🐾
Thank you very much for the great shoulder stretches.
You're welcome.
Dr.Jo is just the best is all
Thanks 😎
Thank God for your life and everything that you do Dr. Jo. You helped a lot of sufferers like me. I cannot thank you enough, the Good Lord bless and keep you always
You're welcome, and thank you!
Dr Jo, this is so good for my shoulders. I love your style. Thank you. 😊
Thanks, and you're welcome.
Wow! That was so helpful!! I've been in horrible pain with a shoulder knot and no sleep for three days. You're better than a handful of Tylenol!! Thank you very much! I'll do this again before bed tonight.
You're welcome!
Just started yesterday a few minutes a day and I AM ALREADY HAPPIER WITH HOPE OF NOT HAVING SURGERY. THANK YOU SO MUCH !
You're welcome!
Heyyy I just wanted to thank u sm for these videos I’ve been struggling with some left shoulders/back pain for the past a few months and nothing worked except ur videos the pain isn’t as bad as it was I’m so happy thank u sm
You're welcome. I'm glad they are helping.
Thank you so much. Had torn rotator cuff and detached surgery about 15 yrs ago. Hurting again. Hope these stretches help.
You're welcome. I hope they help too.
my 1st time i felt relieved will watch everyday thank you jo
I've been having pain in my right shoulder, even taking muscle relaxers. I've been doing this video 3x day and my shoulder is getting progressively better. Thanks Dr Jo!!
You're welcome!
❤oh my goodness…my pup went after a squirrel and pulled my right arm out to the side. Damage was done, in my shoulder. Difficult to get my clothes on…after several weeks of doing these stretches several times a days, with Doctor joe my arm was 90 % better.
I am now doing back and leg stretches. I feel down about 5 steps 2 weeks ago….I landed on my right hip. After a week, I can start getting my movement back with very little pain and no medicine. Thank you Doctor joe for saving me from a lot of expenses. 🎉 but most of all helping me with all the pain.
You're welcome. I'm glad they have helped.
Very clear doctor.Thank you
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Thank you Dr Jo for your helpful exercises.
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This exercises sure relieves my shoulder pain. This is my go to video everyday..
Thank you doctor Jo.
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Within minutes as in pain relief of about 80-90% Dr Jo’s exercises is my go to when it comes to my aches and pains. Thank you Doctor!
You're welcome!
Very nice 👍.I am suffering from frozen shoulder. After doing these exercises only for few days my problems reduced a lot
Thank you. This video is incredibly helpful for motivation.
You're welcome.
Thank you for sharing this exercise. I am starting to relieve from my pain in my shoulder. God bless.
You're welcome, and thanks.
Thank you for your great videos. I watch them and use them a lot since recently discovering this channel. And you are so friendly. Great personality!
You're welcome, and thanks!
Thanks for your information regarding Shoulder stretching..its done a lot for me for exercising.. staysafe always..god bless you amen
You're welcome, and thanks.
Thank you so much for your time. This video has helped me so much.
You're welcome.
Thank youuuuuu🙏🏻
After lots of pain and doing everything when I saw your video I feel way better…
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Thank you for sharing these stretches and exercises. I injured my shoulder from playing golf and I haven’t been able to play the last few months. I’m hoping these will help me get pain relief and healing soon! God bless🙏🏻🙏🏻🙏🏻
You're welcome. I hope they help too.
Thank u Doc God bless u.
You're welcome, and thanks.
Thanks great stretch
You're welcome!
How long should we warm up? I love your Futon pillow covers. What brand of mattress do you use? Is sitting there on your sofa okay for the back? How should one sit to prevent compression to the spine. I notice you didn't stand up to do arm exercises. Why is that? My PT therapist gave me exercises too advanced that I tried for two weeks until I realized I was getting worse. Thanks for the explanation of some particulars about stretching. It makes all the difference.
Thank you 🙏
You're welcome.
Hi thank you so much for this content it helps a lot...from Philippines 🇵🇭
You're welcome.
I needed this You are a lifesaver jo 💯
Thank you Dr
You’re welcome.
Thanks!
You're welcome, and thank you for your support!
It’s very good exercise
Thanks dc joe 💜
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Hello, thank you for your information
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Thank you so much for your exercise I could not hold my left arm straight up as it would hurt, now since I am doing this exercise it has help I can now hold my arm without it hurting
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Thanks Dr. Jo long time sub. Thanks for these your Hip flex or routine really helped me. Now my shoulder is giving me problems so I start these. It sucks getting old :(
Thank you, I will try this today. I hurt my right shoulder a couple of weeks ago and need some relief.
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THANK YOU DOCTOR.It is from Ethiopia.
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You have a new subscriber here. I discovered your channel last night and tried the five-minute stretches for shoulder pain. Then I spotted this video and tried these stretches as well. I am delighted to tell you that after two weeks of pain in my right shoulder, I slept through the night for the first time since tweaking it and woke up pain-free! I am definitely adopting these stretches into my routine.
Thank you so much for the videos you offer. I am planning to check out your other stretches as well. And I just love the puppies ❤️
Thanks, and you're welcome! 🐾
Those exercises truly help my pain. Why do I have more pain when I lie down at night?
I woke up the next morning and the first thing I thought about was your video because I didn't feel pain anymore! Thanks
You're welcome!
Thank you for your tutelage... this is my 1st time doing your exercises and i can feel the difference. day 1 for me 8/3/2021... i will do these for a month and see where my flexibility will be.
You're welcome.
Feel much better.. moving on to the knee video now😀💛🙏👍
Hello doctor, I got Covid 5 months back and I haven’t done any exercises from then and now I have shoulder pain and palpitations but these exersises are helping a lot. Can you please come up with post Covid exercises.
Thank you so much 😭😭
You're welcome.
Thks for sharing
The exercises r very beneficial. I am having the shoulder pain specialy while sleeping
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Thank ...very good👍
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It a nice video
Thanks.
Thanks 👍
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Great
Hi Dr Joe thank you so much for your hip exercises feeling so strong 👍😂
You're welcome.
Fantastic, thank you!!!
Thanks, and you're welcome!
As someone in a wheelchair with constant neck and shoulder pain. I've been doing this for a week now daily and I am more loose and my pain has gone way down!
I'm glad they are helping!
good
Good explanation 🙏
Thanks.
I feel relax.. my chest and lungs
Very nice and useful. Also easy to follow explanation.👋👋👋
Good
Thanks.
Nice job Dr jo
Thanks.
Hello Dr Jo...you have always helped me....now my question is for my 12 yr old granddaughter...she plays soccer and it is rough...almost every game she gets hurt. She dislocated her left shoulder a few weeks ago and that has healed well, but last Saturday she was pushed from behind and fell on now her right shoulder. So I'm wondering about some physical therapy to not just help her heal, but to help her be stronger and more flexible so if she falls, she can shake off a lot of the impact. WHAT IS YOUR ADVICE? She has been icing and it was a bit better this morning.
As long as she has been cleared by her doctor to start stretches and exercises, some of my shoulder stability and rotator cuff exercises might help.
@@AskDoctorJo when she is cleared, I will get back to you...thank you for responding so quickly. Btw her mother, my daughter, is an RN.
Thank you po.🙏🙏❤❤
You're welcome.
Thanks you Doctor Jo I cut down a tree for my mom yesterdat and now my neck and back are killing me. Also i have been thinking of going to school in the fall for physical therapist assistant but i am scared that it will be nothing but matching terms for 2 years. I would like to help people that need it
You’re welcome.
This has reduced my shoulder pain by 50 percent after 5 days. Still not able to do the last one though.
Glad it's helping. Sometimes it takes a few weeks of consistently doing stretches and exercises to get completely better.
@@AskDoctorJo It is getting better so I would not mind doing it for a few weeks.
Hey mam, I have pain In shoulder and pain come in my hands as well speacily in the wrist so which exsercise .
Your dog at the end hahaha
🐾
Ámen 🙏
Thanks!
You're welcome, and thank you for your support!
Thank you so much Dr. Jo! I was in excruciating pain for several days. I hate having to take meds, but I had no choice. After doing this video 3x’s over the last 3 days I have not had to take any pain killer since yesterday! I will continue using this 1-2x’s per day. Thank you again for your expertise! *Subscribes*
Good
Thanks.
The right shoulder stretch hurts but after I've done it, my right shoulder seems to feel better. I think I'm onto something here, hopefully.
I have right shoulder pain I will try thanks mam
I have pain on my right shoulder. This stretching can help. Thanks
Been suffering from shoulder pain for awhile. Left side one. Found this video and I’ve been doing a couple days a week for 2 weeks so far. Can’t thank you enough for helping me. I’m pain free now. Not going to stop.
You're welcome. I'm glad it helped!
I had a on off shoulder pain from like 7 to 8 years.... i went though all medical screening procedures and it's found that i had just muscle spasm....I'm doing this routine from approximately a week and im 90 percent better....thank you 🥰
You're welcome.
I'm watching ur video doc coz I'm suffering from severe right shoulder pain for 2mos already, I can't raise my shoulder nor touch my back,
@amparoremotin3699 thank you.
Hope to improve soon coz the few days I have tried to follow,feel better
Great shoulder streching
This is a wonderful 20 minute workout for my shoulders. Thanks Dr.🙏🥰
You're welcome!
I just did 3 of Dr Jo's exercise routine videos for my shoulder and neck pains and boy did i feel significantly better. Such an easy and well explained tutorials. Thanks Dr!!
You're welcome!
Doctor Jo, Thank you so much for your videos. Every time I watch your new videos, I learn. Really appreciate your clear directions AND love your assistants 🐶 . I am a big fun and I wanted to say “Thank you”🙏
You're welcome! 🐾
Just so you know I’m only doing your exercises because you’re so wonderful to us that are in so much pain! Wish I could meet you someday! You’ve helped me so much! 👍😊
😎
Hi Dr. Jo,
I have difficulties with my right shoulder. I can grab the sword but I can't put my arm in a high enough position to open & throw away. I can't really raise my right arms high as my left arm neither in front or behind me. What can I do to better that shoulder?
Start with mid back extension on foam roller, chest muscle stretching, ball rolling for rotator cuff muscles.
I am going to post a video today in the evening for such problems of shoulder.
Hope it helps you
@@dr.anuragsportsphysiotherapist thank you Dr. Anurag, I look forward to the new video. 😀
Wow..did the clasp hands behind back and my chronic left front delt area stopped hurting as it did during the previous closed hand to open position. Ripped this area in 2015 when I got out of position finishing a closed grip bench press. Also damaged the rotator cuff a couple of times over the previous decades. Thanks.
You're welcome.
Excellent! I like that you keep reminding me to breathe because I always tend to hold my breath when I'm focusing. Thank you
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Good explanation exercise. I have rheumatoid arthritis. When i doing exercise its painful. Its ok to continue?
Doctor jo
I'm a guy ... 30 yrs old ... I am suffering from lower back pain ... Especially when ever I hit the heavy bag in boxing ... My lower back pains for atleast 2 days ... What shud I do ??? Pls advise mam ... Regards from india 🙏🙏
I had bad pain because of working on my computer for hours on end, and I started following your videos a week ago...My pain is sooo much lesser now so thank you so much Dr!
You’re welcome!
Your the person that help me to recover from pain and injuries as an athlete its very common to get in pain and you give us such a great relief exercise and absolutely free God made you for us
Thank God 😊
Amazing, Dr. Jo Thank you very much. I was really bad back, shoulders and neck and these exercises and stretching has helped a lot.
You're welcome.
Hello doctor I'm cervical Spondylosis patient 😔 😔
Like the dog 🥰. And the excercise of course
🐾
Thank you I needed this ❤️🤍❤️
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Terrific. I d a cpl of yr stretches and found relief while I was having muscle spasms.
Glad they helped.
@@AskDoctorJo thank you ma’am.
You're welcome.
Thank you so much! I did this and the pain went away! 💜
You're welcome!
Hi Doctor Jo, May I ask?
I have a problem when doing PNF D2 pattern on my right shoulder, when I throw the sword up highest I feel pain on my elbow to my shoulder (I guess triceps) and when I move my arm down it produces a click. What is this pain called and how to solve it?
Hey everyone I really like her videos and explanations. So let’s support her work and buy her worksheets or $2-$5 a month is less then a treat at a coffee shop.😉 Can you imagine if 1,000 people gave $2 a month!!
Thank you!
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Am having a shoulder tissue weakness in my left and right shoulders for around 2 years maybe . It is on and off pain.. not Everytime I get that pain, if I suddenly move the shoulder behind that pain comes. Pls let me know what should I do
Doctor,i follow your all exercises and get relaxed,a lot of thanks to you madam to know us such type of streching.one more request for give more streching exercises for vertigo problem,such we works in steel plant in heavy mechanical jobs in a terrific sound polution is there.Also more of us using smart phones with headphones in ears which causes of vertigo.
This is a nice way to stretch I had shoulder arthroplasty and physical therapy do you know is really good shooting my 60lb bow for archery then all of a sudden I can't pull it no more have a hard time with a 50 pound bow went to my doctor I thought I was getting weak he said it is not as much strength as it is range-of-motion and sent me back for some more therapy but I really like doing this program
Mam I have pain in my shoulder only at a particular angle. It's been a month now. How should I make it go away quickly. I need to get back to playing baseball as I aspire to be a pro.
Dr Jo, why is shoulders pains major problems for majority of people 😫
Am experiencing pains in my right shoulder, most night I don't sleep due to the pains
what for torn mussels ?