How to fix shoulder pain at home with these exercises
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- Опубліковано 15 лип 2024
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If you want to fix shoulder pain at home here are some simple exercises for you. This is especially useful for a time like now when we are all stuck at home. If you have shoulder pain please make sure you get a proper diagnosis and clearance from your practitioner or doctor first.
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TIMESTAMPS:
Intro (0:00)
(Stability Exercises)
Bicep Curls (2:38)
Tricep Kickbacks (4:12)
(Strengthening Exercises)
Lateral Raises (5:56)
Front Raises (8:36)
Single Arm Rows (10:50)
External Rotation (13:14)
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The Precision Wellbeing Group is a multi-disciplinary health & wellbeing clinic based in North Finchley, London, specialising in Injuries, Chronic Health Conditions and Weight Management. - Навчання та стиль
I am using your videos to help my shoulder pain, and it is helping so much. I cannot go to a physiotherapist in these days of COvid-19. So thank you so much for easing my shoulder pain
Hi Sabrina I'm so happy to hear my videos have been helping you. Is there anything else you need to know that I haven't filmed yet? Best wishes, Ashley
F
Me too; my yoga classes were canceled and my body is feeling it. Stay safe everyone.
Your routines and explanations makes so much sense. I am trying to be more consistent with the routines. I experience the most pain in the morning. Thank you for these very helpful videos!
I'm sorry for taking so long to reply. Glad you found the video helpful! Please keep me posted on your progress. Best wishes, Ashley.
Thank you for explaining all the details and tips! It is really helpful!!!
Hi Sheila, you're welcome I hope these help you in some way. Please let me know how you get on. Best wishes, Ashley
I followed your demonstration the first time and could feel the relief already. Thank you so much.
That's great to hear! Keep them up! Best wishes, Ashley
I have been suffering from Rt shoulder trauma for about a month. Only for the last two days I followed your teaching and I have got great relief. Thank you sir, I will continue doing the exercises.
That's good to hear, I'm glad my exercises helped you. Best wishes, Ashley
I hope this video helps you strengthen your shoulders. If you haven't seen my other shoulder videos you can check them out here;
Understanding Shoulder Pain and How To Fix It ua-cam.com/video/B4UYaumLy90/v-deo.html
Answering your shoulder pain questions ua-cam.com/video/zzpRugfNk2o/v-deo.html
The right way to strengthen your rotator cuff using resistance bands ua-cam.com/video/OtXGIZR_dWE/v-deo.html
How To Fix Shoulder Pain- (The Best Exercises To Strengthen Your Injured Shoulder) ua-cam.com/video/1U_ctTDiflU/v-deo.html
Osteopathic Treatment For Shoulder Pain ua-cam.com/video/hi0b5KY7Vpg/v-deo.html
Nice content! I am on my way to get rid of built up tension in one of my shoulders. Thank you for sharing your knowledge! 😊👍🏼
Thank you. Did you get the tension released? Did it help? I hope your shoulders feel better soon. Best wishes, Ashley
You are simply amazing! I have been healing from RC and all your exercises have been extremely helpful! God bless you!!
Thank you! I'm sorry for taking so long to reply. Wishing you a speedy recovery from the PWG family. Best wishes, Ashley.
Thank you!!! So helpful - great explanation.
You are so welcome! Best wishes, Ashley
Thanks for this - will be using some of these to hopefully relieve my shoulder pain
You're welcome. Good luck with your shoulder recovery. Best wishes, Ashley
So wonderful to find you and hear some clear instructions. Shoulder is in need of some rehab. Thank you very much.
You're most welcome @small footprint! So glad to hear the video was helpful! Best wishes, Ashley.
I'm sharing these moves with my family members, thanx dear.
Thank you so much I appreciate that! Best wishes, Ashley
Thank you, this video is very helpful.
You're welcome! I'm glad it helps. Best wishes, Ashley
Brilliant, thank you👍
Thank you Aled. Best wishes, Ashley
awesome videos..thank you so much
You're welcome, I hope you found it helpful. Best wishes, Ashley
Thank you for explaining all of the movements properly. I will continue with your shoulder strengthening exercises.
You are most welcome! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
I'm 65 year old but fit female, 4 weeks post subacromial decompression surgery and frozen shoulder manipulation. I've been doing your mobility exercises up until now along with daily pilates and I am pleased with my progress APART from my strength in the front upper shoulder. I'm struggling lifting my arm WITHOUT weights at 45 ° so clearly none of my current routines have been strengthening them. Thank you so much for these exercises. I have been injured for over 3 years so I suppose it isn't surprising it's weak.
Hi Bernie, you're welcome! I'm sorry for taking so long to reply. I hope you continue to make improvements. Please keep me posted on your progress. Best wishes, Ashley.
I think THE BEST advice, exercises and from this expert and stretches. Thank you, Wish I was in London.
It is my pleasure I hope it helps you. Where are you based? Best wishes, Ashley.
@@PrecisionWellbeing Across the Sea. US.
Great video, good exercises
Thank you for your comment. Best wishes, Ashley
Really enjoying your videos your great my shoulder is feeling better. Going to work with the bands and ball for 3-4 weeks though….thanks great job
You're absolutely welcome Melvin! Happy to hear the video was helpful. Best wishes, Ashley.
Very informative and well explained. Thank you. Even though pain is on the right side only, do I do left as well as I want to prevent imbalance body?
Thank you for your helpful videos and your detail explanation.
You're absolutely welcome @Clatonius MC! Do let me know if there is anything in particular you'd like me to cover? Best wishes, Ashley.
Excellent video. With these exercises do you recommend retracting the scapula for stability or maintain a neutral scapula posture? Subscribed and will be in London next month!
It's so good I felt like it's working for me. It's stretching the muscles where I wanted to. Thanks alot.
You're absolutely welcome @MANOHAR! So glad to hear the stretches are easing your pain. Please do let me know how you get on. Best wishes, Ashley.
@@PrecisionWellbeing
Hello am new to channel. Honestly your videos are excellent beneficial useful.
And you explain very well.
Please I have questions for you?
1) I have cervical spondylosis on my neck and very sore and stiff muscles.
2) A scoliosis in my
spine, very painful to touch
3)A buldge disc in lower back
Please what do you suggest. Because of lockdown I have been indoors, I was inactive. I dont have much strength
Am looking forward to your response
Thank you.Going to workout on your instructions. Have a problem with both my shoulders.
You are most welcome. I do hope that the video has been helpful. Please let me know it goes. Best wishes, Ashley.
well done!You are know what to do,i said that because only this exercises help the shoulder better from others that suggest all.When injury my right shoulder i did all wellknow exercises but litle help and decide to start slow with tension the exercises i was do before injured and it was better!Start slow and when become stronger rise you reps and then more weights
You're welcome, I'm glad these exercises have helped you. Good luck getting your shoulder better. Best wishes, Ashley
Thanks for posting. I have been trying these exercises and woulld like to know for the single arm rows which targets the back muscles you pull back the shoulders initially. When you bring the arms down do you release the shoulders everytime and pull them back for the next round or you bring the arms down without releasing the shoulders each time and begin the next round from there.
Good exercises with my dislocated shoulder. Thanks 🙏
You're most welcome Rosa! Best wishes, Ashley.
Thanks much. all of your videos are very useful. I have started having shoulder problems since the closure of gyms due to Cov19
I'm so sorry to hear about your shoulder problems. Glad you found the video helpful! Do let me know how it goes with the exercises. Best wishes, Ashley.
@@PrecisionWellbeing Hi, Ashley. Thanks much for your reply. What I realized after having had shoulder pains for several months that It is much better to continue exercising. I have been doing same exercising for shoulders as I normally would have done at the gym, but with much lower weight. I kept doing them every day and after a couple of weeks the pain was gone. Keep up the good work. Thanks and stay sage:). Leo.
Thank you 💟
You're most welcome Saffa! Best wishes, Ashley.
Great video. I wondered if you could do a video on hip pain? I went for a run a few weeks ago and had severe pain in my hip joint and the muscles surrounding it. I let it rest for a week then went on a short walk and now it is awful. I can't walk without a grinding feeling in the hip and it hurts the muscles to bring my knee up. I would be really grateful for a video covering hip injuries and recovery. Cheers for your content.
Hi Nick this is a great question and one I definitely will be doing in the future. Do you feel the problem is at the front, side or back? I ask because people mean different things when they talk about the hip. Best wishes, Ashley
@@PrecisionWellbeing Hi Ashley. The pain feels like its in the muscles at the front of the hip but I think it's mostly in the hip joint its self. It hurts mostly when I put weight on it but I can feel a small amount of pain while resting it too.
Always good information
Thank you so much! Glad to hear the video was informative. Best wishes, Ashley.
Nicely Explained video!!
You're welcome, I hope it helped. Best wishes, Ashley.
Thanks for your video, very helpful. I'm over 60, love tennis, experienced shoulder pain
after hitting a one-handed backhand, then more acute shoulder pain after hitting a second,
immediately following.
I stopped, new not to continue. The funny thing is that same shoulder was uncomfortable to
sleep on for at least two weeks prior. It's been a month now and I am into the strengthening phase.
It was a least a week before I could barely raise a glass of water to my mouth.
The exercise that is most difficult and induces the greatest discomfort is holding my arm up
90 degrees, my fist in front of my face and extending my arm straight out to full extension
towards the right.
Is there an exercise you can recommend that could address this issue?
Thank You,
Sam
Hello! And Thank you, I have shoulder muscle soreness. And have started with the prescribed regime of every other day. Since I don't have pain. Can I do this for a month. Then resume working out with additional tricep exercise? Glad I found you and appreciate what you do for all of us .
Hi Mark thank you for you comment and question. Yes you can do this for a month and then add in your tricep exercise. Best wishes, Ashley
I fell up the stairs and have been to the chiro he has helped with only two stretching exercises, but your exercises have help to strengthen and alleviate the pain. Thank you. My question is I do HIIT exercises and strength training 5 days a week, strength training is mostly body weighted should I not do the strength training an only do your shoulder exercises. Also I wake up with shoulder pain as I believe I sleep on the same side as the shoulder pain. How does one sleep can you suggest a plan untill this is healed> Thank you
Hi sir,if am having neck pain while doing over head movement ,how to rehab & strengthen my neck .i have to stop my overhead movement,pls suggest . thanks
thanks for the video,, cuz, i have a problem of my shoulder.
I'm so sorry to hear that. I hope this video helped. Let me know how you get on. Best wishes, Ashley.
Do you have exercices with expanders ? Thanks for your videos !
Hi Nicolas, I'm really sorry but I'm not sure what you mean? Please explain and I'll be able to answer you. Best wishes, Ashley
Does the torn tendon heal without a surgery?
Really appreciate your help I am really struggling with my left shoulder, nothing sure of the pain is on my coller bone or the blade, when I lift my hand and elbow I get a cracking sound, sometimes I have to lift my hand and elbow a certin way to hear a cracking sound to get a relief, please could you help, and advise, thank you, and God bless
If it causes you pain then you should go and get your shoulder assessed by a professional. What happens when you try stretching or strengthening your shoulder? Best wishes, Ashley
Well done video, thank you! I’m 64 and the exercises help my shoulder pain a lot. However, when I do the rowing exercise, I feel a cracking or roughness in motion in my shoulder. It doesn’t hurt, but should I be concerned, should I stop?
Hi William, if your cracking doesn't cause any pain then the chances are there's nothing to worry about. It is most likely tightness in the muscles. As the muscles become stronger this may ease up. If you are concerned though you should go and get it looked at. I hope that helps. Best wishes, Ashley
Thank you very much. I will do the exercises. God willing, it will be useful. May God reward you
You're welcome, I hope these help you and your shoulder gets better quickly. Best wishes, Ashley
@@PrecisionWellbeing Thank you for your outstanding effort
How much days in a week ?
Question - I was diagnosed with impingement of the supraspinatus and inflamation. After resting the shoulder for a month, I am starting to do some exercises ....I don't feel pain as I'm doing the exercises, but generally some soreness and ache in the evening or next morning. Is this ok and will it subside over time ? Almost any shoulder activity (even if I feel nothing in the moment) causes aching in a few hours time
Hi, for 8 months I've been suffering from horrendous pain and it's finally been diagnosed as 3 partially torn rotator cuff tendons and the bone and socket is used as well ( 30 years as a mechanic). I have been stretching and doing stability exercises and I would say my shoulder is in the second phase ( frozen) My doctor has suggested to change my job to avoid surgery. Do you think that is possible to regain total movement and strength without surgery given that it's quite badly damaged? Thank you in advance. Great videos👍
Hi Steve, sorry for my delayed reply. Have you watched my frozen shoulder video (ua-cam.com/video/DzSwJHdP8ek/v-deo.html )? That might help you out a bit. I would say it is definitely possible to regain some movement and strength. You will have to be careful not to go too intensely so that you don't make the tears worse. You should seek advice from a practitioner who can assess you in person ideally. Good luck getting your shoulder better. Best wishes, Ashley
can I do it with resistance bands instead on the external rotating exercises you mentioned?
Hi Simon yes you can do this with resistance bands. Have you seen my resistance band video (ua-cam.com/video/OtXGIZR_dWE/v-deo.html )? This video may help you do the resistance band more effectively. Best wishes, Ashley
Can i use 1kg only because im doing 2kg dumble but its quite heavy? Thank you and god bless you
Of course you can. You have to find a weight that is suitable for you. Let me know how you get on. Best wishes, Ashley
Do you only do theses exercises for the painful shoulder or on both sides? Thanks.
You can do this for both shoulders if you want to, and if you have the time, but make sure you start with your bad shoulder first. Best wishes, Ashley
Hi Ashley, can you please show a video on how to get rid of Wrist Pain. Thanks
Hi Marina,
Thanks for the video suggestion! Glad to get this feedback so that I can continue to release useful content. I will definitely look into having this up for future videos. Make sure you subscribe and turn on the notification bells. Best wishes, Ashley.
@@PrecisionWellbeing Thank you Ashley, for your prompt response. Just subscribed & turned on the notification bell as well.
Would these exercises work for chronic rotator cuff tendonitis? Also if pain increases very slightly after doing the front / side raises but pretty much goes after a nights sleep should I continue or stop?
Hi Zac yes this would work. My suggestion is to use a lighter weight, keep the speed down and make sure your technique is spot on. Give it a rest the following day and maybe even the day after that. Let me know how you get on. Best wishes, Ashley
Hi Ashley, I really love the videos. I've been to a physio about my shoulder but I can't seem to sort it. Mine is quite odd, I feel it mainly when I bench, push ups etc and I can actually feel it from my pec across to the front of shoulder and I also feel it in the shoulder blade. I've not heard anybody describe their pain like mine before. Have you ever come across this?
I have this to have you had any luck solving it
@@ryderstevenson-brunt1041 I'm seeing a different physio now, she diagnosed me with biceps tendonitis, it's a lot of stretching the bicep and strengthening eccentrically. Hope that helps 👍
@@olearyiii8796 thanks for that, has it been helping what your doing now?
Dear Ashley, I find your videos so interesting and helpful. However I have now the diagnosis of a rotator cuff tear (of about 2cm) - I assume surgery is the only long term solution, but in these times waiting will be long. Is there anything to alleviate the pain cause by the tear? Thank you!! Roberto
Hi Roberto it really depends on how old the tear is, how deep it is and whether it has healed or not. These will all impact your need for surgery. The best person to speak to would be your doctor or a surgeon. To alleviate the pain you could try oral pain killers or topical pain creams. I'd also suggest keeping the shoulder moving as much as you can to encourage blood flow around the area. I hope that helps. Best wishes, Ashley
@@PrecisionWellbeing Thank you very much and agree with you in that the most important is to keep moving it!
hi i subscribe just now. need to ask . my right shoulder is a bit forward because i keep sleeping in right side last 2010. and i can't reach highest point of my back not like the left arm . theres no pain anymore but my form standing is a bit not SYMMETRIC. pls help. THANK YOU
Hi Jan I answered your question on the other comment. Best wishes, Ashley
I am following your video hope it will help , suffering from pain in both of the shoulders since 7-8 months :( will try to contact you , hope will get response
Thank you. Please keep me updated on your progress. Best wishes, Ashley
How to fix my shoulder knots and at my back shouldee also. I got a fracture of clavicle and my shoulder got frozen shoulder. Please help me.
Hi Nerirose,
Have you already seen my video on frozen shoulder? If not, please check it out on ua-cam.com/video/DzSwJHdP8ek/v-deo.html. Please let me know if this helps. Best wishes, Ashley.
What dumbbell weight would be best only have a 1kg at moment
A 1kg weight is fine to begin with but if you find that it becomes too easy then you will need to look for heavier weights if you want to continue to see progress. Best wishes, Ashley
@@PrecisionWellbeing thanks for the reply
Thank you so much Ashley for these precious instructions. May ALLAH bless you and your family 🤲🙏☘💐🥂❤
Thank you so much! I hope the video was helpful. Best wishes, Ashley.
Im practicing your instruction, im 58 and my shoulders is paining me even sleeping, ill try to use these exercise, and be patient, thank you very much, God loves u
Can i still use the balls for exercise, even following your other instructions?
Please keep me updated on how you are getting on with these exercises. Best wishes, Ashley
Yes as long as you don't have pain doing it. Best wishes, Ashley
Does foam roller helps who has supraspinatus tendonitis?
Hi Don,
Thank you for your question. I may have answered it in my video ua-cam.com/video/OG7z4wnaTWs/v-deo.html. Please check it out and let me know. Best wishes, Ashley.
@@PrecisionWellbeing thanks so much..will check this now.
I understand that pain should be carefully avoided, but what about clicks and pops and assorted sounds of gristle moving in the joint? Should they be treated like "pain" even if they don't particularly hurt?
Hi Chris,
Thank you for your question. I may have answered it in my video ua-cam.com/video/zzpRugfNk2o/v-deo.html. Please let me know if this helps. Best wishes, Ashley.
Hello saya dari Indonesia & sangat menyukai semua video nya ,, terutama yg ber hubungan dengan rasa sakit yang ku derita yaitu frozen shoulder ,,, walaupun saya aktif ke fisioterafi orthopedi ,,,,
Tetap Saya banyak belajar latihan sama yang di video di atas & video lain nya ,,,,
Walaupun hanya menggunakan alat yang sederhana ,,,
Thanks ,, sangat membantu ,,,
Sebagai ucapan terimakasih ku ,,,,
Saya cuma balas dengan LIKE n SUBSCRIBE ,,,