Shoulder Pain Relief Exercises in 5 min
Вставка
- Опубліковано 20 тра 2024
- This video will provide shoulder pain relief exercises in 5 minutes. It will aim to stretch out stiff shoulder muscles and provide fast relief. Do this exercise routine at least three times a day for at home shoulder pain relief.
► TIMESTAMPS:
0:00 - Introduction
0:31 - Shoulder Rolls (5x forwards, 5x backwards)
0:47 - Arm Swings (10x)
1:04 - Scapular squeezes (10x)
1:30 - Anterior shoulder stretch (30s)
2:11 - External rotation stretch (30s)
3:20 - Posterior shoulder stretch (30s)
4:31 - Inferior capsule stretch (30s)
5:45 - Internal rotation stretch (30s)
7:06 - Conclusion
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► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a UA-cam channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.
Thank you for not giving us a long-winded introduction.
I've struggled with shoulder pain almost daily. I started these exercises and immediately noticed a difference in my pain level on day 1. I am now using these exercises daily and what a difference and major pain relief !!! Thank you Dr Peng for sharing!!
Nice!
Are you reading from a script LOL?
Very useful nice.
if he is reading from a script I have the same exact one been doing this 3times a day for 3 days and can’t believe the relief it has given me can’t thank you enough great video
Thank you so much Dr🙏
I had shoulder pain from strength training and boxing. Then I found this video and now the pain is gone.
No doctor appointments, no expensive chiropractor, no medicine. What a time to be alive!
how long did it take you to get rid of the pain?
@@filip-kp1xq not more than a couple of weeks
I started these exercise 10 days and my shoulder pain was gone my shoulder was good thank you soo much sir... This video is saving money... I like it and i am so happy sir...
Such an excellent video! I already feel relief after 3 days of exercises. Thank you Dr. Peng
Thank you for this video! Clear,quick, concise!
Thank you so much Dr. Peng! I started working a full time desk job this year and the last couple months the pain has gotten so much worse. While following this video I felt relieve already halfway through and I’m so happy!!! I will be taking breaks at the desk now to do these stretches regularly. It feels SO good.
Thank you Dr Peng! You are amazing ! I feel relief right away
Thank you Doctor Peng!! Your exercises really work. Man, honestly the range of motion increased alot and the pain left shoulder decreased as well...within 1 week...now a loyal subscriber 😊😊
What the heck it was like instant relief. You are doing gods work my friend. Thank you so much.
These are awesome. My shoulder is still painful but these stretches really help. My range of motion has improved considerably since I started doing these. Thanks Dr Peng.
I just started having issues. Was worried I had something serious going on. This video greatly helped my pain, and it is something I’m doing daily to combat the strain of military use. Thank you
Really a friendly, well presented and easily accesible routine-many thanks for your most helpful efforts!
Excellent video. No endless yakking. Straight up exercises, well demonstrated and explained. Thanks very much.
Thanks for your comment!
Dr. Pang this is amazingly work.Thank you so much.
Thank you Dr. Pang. I did something to aggravate my shoulder and these exercises helped tremendously!
Hello. Thank you for sharing this.
I just started the exercises you mentioned for the shoulder pain relief.
Thanks so much Dr. Penguin for these really helpful exercises. Will do them religiously from now on!
Glad you found the exercises helpful! Thanks for your comment
Thank you Dr. Peng. You explained it very well, and it was easy to follow.
Simple and effective. Thank you so much.
I have a shoulder pain, and i think this simple exercises helps. Thank you so much doc.
Thank you Dr Peng. These exercises is helping me a lot with the pain in my left shoulder. Please continue to share your exercises routine. These short exercises are perfect and I can do it anywhere and anytime.
Glad to hear it helps! I will definitely make more similar content
Love your videos. I love that you go from the start to the end. Most show you and then say do 8 more and jump to the next one. Well done.
I to started with pain and once I started these 5 exercises, very second day I felt much better and will continue to do it daily. Thank you Dr, Jeffrey.
Very good exericses.
Even after doing these exercises for the first time my shoulder area feels much better; no pain here and there all the time; Thank you !
You're great I feel better
Thank you so much! I already feel the difference after the first 5 minutes🎉😮
Thanks Jeff I be doing exercises for nearly 6 months me and my wife is really really helping us right after my morning prayers we do excersie Thank you 🙏.
You are a blessing Dr. Sending you blessings and light 🙏
I felt the relief instantly, thank you
Wonderful!
Great video, helped out in my shoulder pain.
You are life Saver. Thanks a lot Doctor.
Thank you so much dr.peng for the very helpful video 😊
I’m 76 years old…watching your video was great! I have participated in CrossFit for over 10 years…these are part of the warm up exercises I am familiar with…thank you for making this available to all! I have severe arthritis in my neck due to an automobile accident….and stenosis of the spine…! These exercises have been a true grace for me …I have never had to take any medication for the intense pain…only these movements …and occasionally ice! Thank you🌺
Fantastic!
I cannot thank you enough. It really help instantly thanks
Glad it helped! Thanks for your comment
Thanks for your advice and exercises 🫰
Thank you Jeff, I had frozen shoulder and followed your video only one time and it worked!
Man I was having an annoying shoulder pain every time I worked out for past 2 weeks did these exercises and it’s like it vanished. Thanks for this fam you rock
I’m hoping this is the case for me too
Was the pain in the left shoulder? And while doing the inclined chest press? (I know it's been 7moths)
@@tonix7826 I think so it’s been some time ago but the exercises in the video helped me a lot
@@tonix7826did your pain get better? I have similar pain from incline presses
Thank you Dr. I am doing this for last two days and started seeing some relief!
Awesome! Glad to hear it
#wellnesswithonemore
I am struggling with shoulder weights due weight lifting when I came across this video and did all the exercises once I immediately felt relieved thank you for such effective exercises
Thank you, thank you, thank you God bless you as much as you did for me!!!
Thank you 😊 just got to see the video and tried once, very effective 😊
Wonderful! Thanks for your comment
Great exercises, my shoulder pain eased instantly, many thanks
Great
Thank you very much Dr. Peng.
Faleminderit doktor ju ndjekim nga Shqiperia.
Dr Peng, was having stiff left shoulder for a while & came across your video. The simple stretching exercises are easy to follow. It’s effective & have given me some relief. The external rotation stretch is kind of difficult for me at this stage, but, will persevere 😓 …
Keep at it!
I have been undergoing lot of pain in my right shoulder, but since a week, after watching your video, started practicing these exercises and I'm really really feeling the difference and feeling more comfortable. I continue to do these exercises regularly and sure of getting rid of my shoulder pain. Thank you very much doctor 🙏, God bless you
Awesome! Glad it helped
do you know why the pain comes ? i started to have it all of a sudden from a week :(
Very good ecercises
That actually helped, thank you for uploading 🙏
الله يآجرك دكتور ويهدينا ويهديك
Excellent video.
Very nicely demonstrated. I am also suffering from the same problem of shoulder pain. Today I have watched this video and I will observe these exercises and hope that I will get relief. May almighty bless you and your family.
Thanks for commenting!
#wellnesswithonemore
Thank you Dr Peng. I've had shoulder pain for a few weeks now and I would get very bad pain at random times in the day and wake up at night with it. I've been doing this for a little over a week and I'm already feeling the difference 🙂
Great!
😅Gyp
Hurt my left arm between my main front delt and my bicep back in Feb of this year. Worked out religiously and it had subsided somewhat until September. It is pretty painful doing dumbell raises even up to 5 lbs down from 40lbs this summer. I just discovered your video this late evening and followed along with you. I feel mentally improved by the exercises you have shared and will continue to utilize this every morning upon waking and each night before bed. Thank you for your time and for giving those of us with shoulder area pains help. I'm a 48 year old man who also suffers with bursitis in both hips and shoulders (with all the constant cracking and popping) along with osteoarthritis, fibromyalgia, and rheumatoid arthritis. This all started when I was 32, however, I will not be stopping my health goals even at times I have to slow it down some from time to time 💪😎
Thank you for this video. that last exercise felt so good to my achy shoulder. I found that doing the Anterior Shoulder Stretch is easier when I stand up vs sitting down.
Thank you, exactly what I needed ❤️
Glad it helped! Thanks for your comment
Help me please 🥺🥺
@@JeffreyPengMD😗
#wellnesswithonemore
Thanks
This felt amazing and really did provide some relief. A simple and quick routine to keep shoulders loose and feeling good. Thanks, Dr. Peng!
Glad to hear it, thanks for your comment!
@@JeffreyPengMD get looo babby
U saved me... Really works... My shoulder pain has gone... Thank u so much❤
Thank you very much Dr. Peng! Your instructions are very helpful for me that I have spread it to all family and close friends. Keep up the great work! This is very helpful for many people!
I suffer from pain in my shoulder.
I follow your excercise step by step.
Amazing , effective sir.. thanks so much
Amazing! Thanks for sharing
wellnesswithonemore
@@JeffreyPengMD #wellnesswithonemore
Very useful video Dr., Thank you. After having had rotator cuff tendon reattachment surgery on two of my shoulder tendons about a year ago, I am still struggling to regain some of my lost internal and external rotation range of motion. I tried doing the external rotation exercise you presented, but I’m not able to rotate my arm far enough on its own in order to be able to slip the other arm into place to then be able to apply that extra pressure necessary for a more successful stretch. I was wondering if there are any alternative external rotation stretches that I could try in order to work through the stiffness and regain better range of motion? Thank you again for your excellent videos.
Thanks for your kind words! You can try using a door frame or a table instead to apply extra pressure to externally rotate.
@@JeffreyPengMD thank you for your kind reply Doctor. I came up with a similar stretch to yours last night by lying on my side at the edge of the bed. I put my arm in that same 90 degree position as in your external rotation stretch where the elbow is at the same elevation as the shoulder. Then I have the upper part of the arm supported by the bed and the part of the arm below the elbow hangs freely over the edge of the bed. From that position I can easily rotate internally or externally using pressure from the other arm to push the lower arm down towards the floor in either direction. It seems to be a good and safe means of stretching the range of motion in a way that I can leverage the strength from my other arm. Please kindly let me know if you have any thoughts on this.
@@hRt42kuo7jTtmk14 Sounds like a great modification!
CD C C C C C C St
@@hRt42kuo7jTtmk14 C
Thank you, it really helped instantly 😊
oh my god, I was having some shoulder pain from heavy bench press for a month or 2 now. These INSTANTLY started helping me
last night i couldn’t sleep from all the pain in my right arm which led to some crying but these exercises helped it cool down by alot
Thanks for your comment, glad they helped!
What is your condition right now? Did it help in the long run?
@@ahadmdabdul yes it did
#wellnesswithonemore
my shoulders pain relieve after a several times I've been doing this,
That’s great! Glad it helped, thanks for taking the time to comment
I feel so good after doing this doctor thanks alot
@@JeffreyPengMD ⁹⁹⁹⁹ is ⁹⁹⁹⁹⁹⁹⁹⁹⁹⁹ and ⁹⁹⁹⁹⁹⁹⁹⁹⁹⁹⁹⁹⁹⁹ and is not cooperating for ⁹ but it has ⁹⁹⁹⁹⁹⁹⁹kpi
Where do you get trigger point injections?
@@JeffreyPengMD
Good
Deeply appreciate this! Just did it for the first time. Immediate relief. Will be adding to my wake up routine, warm-up, and bedtime routine.
bless you
I feel like these stretches are just a temporary fix. Shouldn't we be focusing more on the root cause of shoulder pain?
Yup, same thought
There are no reliable diagnostic shoulder tests. There is not yet a reliable neuromechanic test for the upper quarter.
Thanks for your efforts in giving this video
Thank you so much Sir!❤
Best shoulder pain relief video by far. Great work Doc
Thanx Dr. feeling much relief now - was struggling with shoulder pain for ages. Appreciate. One of a kind, god bless your service. ❤
Thank you sis I love it I just start today God bless you ❤
The best video on shoulder pain.
nicely done, quick and easy, effective
Instant relief!!! Thank you so much! Been dealing with this constant pain for too long now
THANK YOU DOC
Thank you, these exercises helps a lot
I'm struggling with shoulder and neck pains I'll definitely try these exercises.
I do have left shoulder pain frequently , thank you for advice . God bless you
Thank you !
By far the Best pain relief video's I have ever watched, you Rock!!!!!!!
Thanks doc
Thanks Dr. For sharing
My shoulder got really bad, to the point it was stinging and I could hardly move it. I've been doing these stretches for 4 days now. Even though I have to lift heavy things at work. My shoulder is so, so much better. Thank you so much 🎉😊
Dr, Peng, thank you for making these videos.
You're welcome!
I have a shoulder injury and have started doing these and their definitely helping.
Thank you so very much for sharing this video! I have been having right shoulder pain off and on for years. I just found your video today. I did it once. Now my shoulder feels no pain! I'm going to take your advice and do the 5 minutes of stretches 3 times a day.
Excellent insides
Thanks
First time and feels better already. Thank you so much.
thank you ❤
helped instantly Thanks alot❤
Thank you Dr.Peng☺
Thank you, thank you, thank you! I am starting this daily now - I got instant relief.
I have been in pain for over 3 weeks now, slapped on salonpas for a week nothing worked. I try this ONCE and I already feel relief 😭😭 Thank u so much!!!
Thank you doctor
Thank you Sir
Thank you very much.
Thank you so much ,it's very effective ❤
Thanks for the exercises🙏Love from India❤
Thank You so much Dr. Peng for the very helpful video. As I practice 3+ times each day, I feel my range of motion improving and the pain decreasing. I can sleep much easier now without the excessive pain I had before. Thank You again for your compassion for others.
Me too
Thanks Dr ❤❤❤
Thanks so much this actually worked. My wife recommended some stretching exercises. Got to make this part of my daily routine.