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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.
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Dr. Jo’s Shoulder Pain Playlist:
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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
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.
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