20-Minute Shoulder Pain Relief Routine with Real-Time Stretches & Exercises

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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 https://www.askdoctorjo.com/20-minute-shoulder-worksheet

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:
https://www.youtube.com/playlist?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw

Shoulder Pain Treatment & Rehab Stretches:
https://youtu.be/DJvQ3ZGWUfQ?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw

Shoulder Pain Top 3 Exercises:
https://youtu.be/vbUm5rsPt5Y?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw

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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
https://www.youtube.com/watch?v=DmyeOteYnys
https://www.askdoctorjo.com/20-minute-shoulder-routine

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.