Shoulder Pain Top 3 Exercises - Ask Doctor Jo

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Shoulder Pain Stretches & Exercises:

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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More Details About This Video:
If you are in a hurry, and you only have a few minutes to exercise your shoulder, here are the top 3 shoulder exercises. You can use weights or resistive bands. For a light weight, you can use a can of soup or vegetables. Lie down on your side with the injured side up. Keep your elbow bent to 90-degrees by your side. Start with your hand at your stomach, and slowly bring it parallel to the ground. This is shoulder external rotation. Start off with 10-15 and work your way up.

Then switch sides with the injured side on the ground for the second exercise. Still keeping your elbow bent, and by your side, start with your hand on the ground, and slowly pull in up towards your stomach. This exercise is shoulder internal rotation.

The third exercise is going to be rows. Get up on all fours, or quadruped and straighten out your arm. Pull your arm up with your elbow bent to 90-degrees and close to your side. Squeeze that shoulder blade, or scapula up and in towards the middle of your body.

Shoulder Pain Top 3 Exercises:
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[AskDoctorJo]

Thank you :-) I will try to get some more foot/ankle exercises up! I can't promise I will take the socks off though!! But I can promise colorful and crazy socks!!!

[jaycali]

Excellent!  I can feel the relief.  I can feel the burn in my scapula. Looking forward to my fit body with no pain and freedom of movement. Thanks Dr. Jo!

[AskDoctorJo]

Are your shoulders just tight when you do those movements or is it painful too??

[annamarrie]

I have had the worst recurring neck spasm for about two weeks! RIDICULOUS HARD BALL of muscle on top of shoulder prob from holding my head in the only awful crimped position that is bearable pain wise. It went away at first but returned two days ago.

ANYWAY, these three stretches gave be immediate relief. Not complete of course but some which is ALOT! THANK YOU. I'll keep doing them.

[kathrynludrick]

jo, thank you for all the vids. They've been a great help. you are one of the best resources, if not the best.

[jimm]

Thanks Dr Jo....this looks very helpful.

[jackpepper]

Great stuff Dr. Jo! Thank you for sharing.

[paulacorso]

Do you do different exercises for rotator cuff tears Vs frozen shoulder?

[charleswhite]

Having a lot of pain in both my shoulders and I attribute it to playing the piano, particularly those loud chords.  Will your rotator cuff exercises help with the muscles and tendons used for playing the piano.  I've been icing the areas and as well, using the tens machine.  I appreciate your upbeat way of instruction.  Thanks for all you do.

[mikenobeardthepirate]

I'm 50 yrs old. Never had a serious injury to my shoulders but over the last 12 years I have progressively lost range of motion in my shoulders !
I can no longer reach either hand behind my back and I cannot hold a bar or broomstick behind my neck using two hands (*Like you do when executing squats)
Can you help me ?

[cindynorris]

You've helped me so much. It's not easy getting on the floor (let alone back up again), can I do these exercises on the bed? Bless you.

[gsetetin]

Thank you very much, Madam, I hope it will work!

[gregorywheless]

I need shoulder replacement on both shoulders so all your shoulder videos have been really helpful. Is that a South Carolina Gamecock blanket ? I lived on Hilton Head Is. from 1985-1989 . Hurricane Hugo was a beast ! Lucky for us it veared north and slammed Charleston . Felt sorry for them though .

[lesliebook]

thanks so much. if one has a full thickness tear do exercises like these eventually help compensate, relieve pain and prevent surgery?

[AskDoctorJo]

I have a shoulder stretching video. You can check it out on my website. Good luck!!

[janethudgins]

Do you have the exercises for shoulder arthritis on a hard copy that I can print?

[thaddeousbegood]

Well thanks! I have A Martin! I Live in Cooper City. I went to the Cleveland Clinic. I am in South Fl. Anyway they took an x-ray on my left shoulder and there were no problems with bones, but I had inflammation. I had therapy about 15 times but it did not help that much. Thanks for your help with the resistive bands! Do I need to do this everyday? Or everyday.  Thanks Dr, Joe

[marcchaves]

How far should my arm go up on external rotation even is that normal, or should it  go farther?

[mexabillykidsonicrush]

I heard that doing internal rotation exercises may do more harm than good (in terms of imbalance) so external rotation is more key. Is this true?