20-Minute Shoulder Pain Relief Routine with Real-Time Stretches & Exercises
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- Опубліковано 14 бер 2021
- 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.askdoctorjo.com/20-minute...
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.askdoctorjo.com/20-minute...
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. - Спорт
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 **ua-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: ua-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 woke up the next morning and the first thing I thought about was your video because I didn't feel pain anymore! Thanks
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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*
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
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! 🐾
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 😊
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!!
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This is a wonderful 20 minute workout for my shoulders. Thanks Dr.🙏🥰
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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! 👍😊
😎
Thank you so much, Dr Jo! I love ALL your exercises! You're THE BEST!🤩🤩🤩🥰🥰🥰
You’re welcome, and thanks!
I needed this You are a lifesaver jo 💯
I do many different routines for neck and shoulders, and this is the best overall. It has stretches I have not seen elsewhere.
Thanks for letting my body heal ❤
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Just started yesterday a few minutes a day and I AM ALREADY HAPPIER WITH HOPE OF NOT HAVING SURGERY. THANK YOU SO MUCH !
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love this it really helped
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?
Thank you so much! I did this and the pain went away! 💜
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Amazing, Dr. Jo Thank you very much. I was really bad back, shoulders and neck and these exercises and stretching has helped a lot.
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I love all the videos I've watched so far on your channel. Your explanations and the amount of time you demonstrate each exercise is perfect. This is one of my TOP 3 favorite videos I've watched & exercises I've been doing so far several times/week. So helpful! Thank you!
Thanks, and you're welcome!
Best exercise with explaining very well .
I have a sore shoulder & grateful to have these exercises to .I expect they wil help. You explain things very wel
my 1st time i felt relieved will watch everyday thank you jo
Dr Jo, this is so good for my shoulders. I love your style. Thank you. 😊
Thanks, and you're welcome.
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 :(
I felt so relaxed after this session!
What a blessing you are. One in a million!❤️
Thank you!
Thank you for sharing this exercise. I am starting to relieve from my pain in my shoulder. God bless.
You're welcome, and thanks.
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!
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Very nice 👍.I am suffering from frozen shoulder. After doing these exercises only for few days my problems reduced a lot
Thank you very much Dr Jo, I hurt my shoulder during lockdown doing dumbbell exercises and it was good to watch this video to repair/rehabilitate my shoulder.
You're welcome.
I did this routine after waking up with a painful left shoulder blade area (no idea why) that day and the next and no more pain. You are amazing, Jo! Love these "real time" routines. I just joined your Patreon group and can't wait to try those wellness workouts!
Thanks! Glad they are helping.
I think yours is the only disclaimer alert that makes me genuinely smile and I thank you for that!
You're welcome. 😎
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 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!
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i love about this channel is no nudity and straight on point
This feels soooo good omg ❤️ Thank you for the videos ❤️✨
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This exercises sure relieves my shoulder pain. This is my go to video everyday..
Thank you doctor Jo.
You're welcome.
Hey! I just wanted to thank you so much for all of these videos. I'm working through some nerve issues and strength issues with my physio, and while the exercises he gives me are fantastic, yours are a great extension on the workouts he's given me.
I really appreciate how you talk about the physiology behind it all, because I'm a huge nerd and I'm obsessed with understanding the structure of what is causing me pain and discomfort.
Thank you so much! Also love your puppies ^_^
You're welcome, and thanks! 🐾
I did all types of exercise I get stiff shoulder which goes till side face then sometimes it's OK but when I eat or look down I get this stiffness, I want ask can steroid injection relives stiffness shoulder side or any medication
Thank you dr jo for this video ❣
This one is a creative & simple to follow .
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Both the stretching and the doggies have really helped my recovery. thank you!
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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!!
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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
Thank youuuuuu🙏🏻
After lots of pain and doing everything when I saw your video I feel way better…
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Thank you. This video is incredibly helpful for motivation.
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my saviour always
thank you very much!!
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Thanks alot! You're amazing and your explanation so clear!
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Thank you so much for your simple yet effective stretching routine. I am so thankful to you, my right arm and shoulder was sore due to a torn tendon, I couldn't even lift my arm...after following your exercise steps (recommended by a friend), I was able to recover much faster. Thank you once again! Regards from Fiji 🇫🇯 😊
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Love this and your other sessions that I have tried. I like your constant talking throughout the stretch, it definitely helps. Thanks you from Charlie in Syracuse NY
Thanks, and you're welcome.
Thank you I needed this ❤️🤍❤️
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Thank you.I felt so relax and sleep very good last night after I did these stretches.
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I saw the five minute version of this before this one. I love all your videos and cute doggies!!!!
Thanks! 🐾
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.
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Your videos have helped a lot of my pains.Thanks for your expertise !
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Thank you making this video. I feel like it addresses my concerns perfectly.
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Nice exercise, just relief my shoulder pain, thank you 😊🙏
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Thank you for your advice these exercises have been very helpful and beneficial to me. Simple easy on my shoulder and a great start to recovery of long-term impingement at the shoulder. 👍💪💪
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@@AskDoctorJo Thank you from the UK . At a time when it's so difficult to even get to see a doctor here in England. This has been so helpful as I haven't been able to see my doctor. More and more people will I am sure be relying upon videos such as yours for help and advice. Thanks again for taking the time and effort to provide and produce this video. 👍👌
Thanks, great for anyone and anytime, I prefer first thing in the morning
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I have constantly pain and tens in my right arm, should, AC joint, neck, elbow and wrist in many years. and your exercises help me a lot and relief my pain. Thank you Doctor!
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Great shoulder streching
Thank you so much for your time. This video has helped me so much.
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Thank you Dr Jo for your helpful exercises.
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Cycling for 2 hours then your shoulder stretching does the trick. Thank you, Charlie in Syracuse NY
Am KH and is having joint pain and leg cram. Am 76 now and hopefully giving myself 5 years to go. Am trying to remember the movements each morning for relief of pain. Thank you for showing the exercises.
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thank you so much for this very helpful video for frozen shoulder🥰🥰🥰
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Dr Jo please come to the UK we need a caring doctor like you ❤
😎
Dr Jo! the way you share this healing, incredible; much love, much light; may you be at Ease, always; may you be at Peace, with Health and Wonder always
Thanks!
Thanks for your information regarding Shoulder stretching..its done a lot for me for exercising.. staysafe always..god bless you amen
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Thank you, already feel a difference!
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I love it this exercise for my frozen shoulder thank doc.jo God bless
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I was relieved of my shoulder pain in ONE day!!!!
Thank you very much doc...may God bless u....👍
You're welcome! I'm glad they helped.
Your videos are very helpful - thank you !
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Tysm, dr Jo!! Sharing!!
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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.
My neck, shoulders, and back have recently let me know that I haven't been caring for them so well... lol And man--those three 20-Minute Real time videos have been such a great tool to have. Usually exercise/stretches annoy me or I get bored along the way. In the best way possible Dr. Jo's talking throughout makes the whole thing feel like 5 minutes. Love, love, love these videos and the pain is significantly better.
Thanks! Glad they have been helping.
I have a very sore neck (old injury) and can hardly move some days. The pain radiates down to my upper arms as well and just want to say your tips are helping me and thanks so much for posting these videos.
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I loved this doctor jo
Fantastic, thank you!!!
Thanks, and you're welcome!
Many thanks for your vidéos ! 😀It really help me to cope with some computer working consequences.
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I could cry at how ideal this video is for me. Thank you! Tell you're dog I said hi
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Good advice...practice daily.....pain reduce....👍👍
Feel much better.. moving on to the knee video now😀💛🙏👍
I am 51 years old and suffer from back, shoulder, and neck pain. I am in physical therapy for SI joint dysfunction. I recently started working at Walmart as a cashier and I came home from work so stiff I could barely move. I stumbled on your video and now faithfully do these exercises along with my exercises for the SI joint. This is really helping. Thank you.
You're welcome.
thanks doctor, happy to follow your video
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Thank you so much! I am post cancer treatment and I have had shoulder issues from lymph node removal and I just found your videos and I am already feeling so much better.
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Thank you so much Rita
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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!
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Really helpful,being a physio will make ur exs plan easy
Hi Dr Joe thank you so much for your hip exercises feeling so strong 👍😂
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Thank you Dr Jo!
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Thank u Doc God bless u.
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Hi thank you so much for this content it helps a lot...from Philippines 🇵🇭
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Thank you this was so helpful ☺
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Thank you so much ,I done it for the first time and I feel like it’s working I keep doing it I till I get better.
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Thanks alot Dr jo...iam glad that i suggested this video to my husband...he has been suffering from shoulder pain since years and iam suffering with neck pain from few days...glad we have a doctor like you...
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thanks for this vid! I have shoulder pain where the top of my shoulder blade reaches my shoulder in the top back side of my shoulder. It is hard to find vids specifically for that area but I liked this well-rounded vid for the entire shoulder area and it felt good with not too much pain at all. I appreciate it!!
Actually I just realized 5 mins after doing the stretches that my shoulder isn’t hurting anymore. Wow! Thanks!!
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8:49 very good tip instead of across place hand in shoulder I really felt that one
Hi Dr, Jo thank for all your videos it's really help me a lot
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Thank you!
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Thank you so much Dr😍
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Thanks again for another great video! My entire morning stretching/exercising routine includes your recommended moves. One quick shoulder question- I am 67 and I know I have worn out my right shoulder with activities over the years and now I am hearing "sounds" from my one shoulder whenever I take off my sweater/jacket and have achiness, mostly at night in that shoulder.....exercise helps strengthen a worn out shoulder, right? I am learning from you that movements should be gentle- they do NOT have to be tiring or painful to be effective-thank you for that but, I just don't want to do any more damage especially with the bone rubbing sounds in there. 8-/
You're welcome. It really just depends on what specifically is going on, so I don't know for sure since I can't evaluate you. But in general, therapeutic strengthening when done correctly will not make it worse.
I love iit!! Stay blessed❤🙏
Thank you!