3 Stretches to Improve Shoulder Mobility
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- Опубликовано: 9 июл 2024
- Today’s video covers three stretches, which are designed to help improve shoulder mobility by targeting three of the most common shoulder limitations (flexion, external rotation and internal rotation). Deficits in shoulder range of motion are often associated with pain and injuries to the shoulder joint or surrounding muscles, including the rotator cuff, and can limit one’s ability to complete many daily life tasks.
If you have pain or have suffered an injury and think you may have lost shoulder range of motion, give the stretches in this video a try.
My new book contains rehab exercise programs for the 50 most common injuries and pain issues, including several shoulder conditions (rotator cuff injuries, shoulder impingement, biceps tendinopathy, frozen shoulder and labral tears). Click the link to learn more! a.co/d/0HDOdYI
Please remember my posts are intended to be educational and not a replacement for actual care. If you have pain or are experiencing functional limitations, please see your local rehab provider.
Thank you for this video. I'm unable to fully do all the beginning exercises without a little pain. Hopefully, if I keep up with these exercises, I won't have limited movement and pain. Thanks again!
Thank you so much
As a basketball player your videos have been such a big help for performance and helping me prevent injury thru the season…God bless and thank you 🙏🏽💛
I’m so glad to hear my videos have been helpful!
Tnks ❤
Thank you for this i believe this will help me. Firdt of all how did you position the lower body in the first stretch was it on a chair with wheel the angle missed it
The internal rotation exercise was so helpful. Thanks so much!
Glad it was helpful!
Thank you for the helpful video the nerve flossing one really helped me, I have subacromial impingement syndrome which affecting my median nerve too. what kind of exercises I should focus on?
Super helpful! Thank you!
You're welcome!
Thank you for recommending this video to me. The first exercise is easy for me so I will concentrate on the last two, and then go back to the previous video (4 Exercises for Shoulder Pain, if anyone else needs that). Your information is valuable and appreciated.
No problem! I hope the exercises are helpful to you!
thank you i will use for boxing
No problem 👍
Thank you Sir 🙏🙏🙏🙏
Most welcome!
Tis Irish Bob saying hello
Thanks Tom for this informative segment. I had both rotator cuffs surgery about 15+ yrs ago. Still some mobility issues.
Irish Bob thanks you and your channel content for good information.
😇🤗😎🍀☘️🇮🇪🇨🇵🦾🩺🥂
Hello! I’m glad the video was useful!
Thank u
Welcome
Hi, thank for the video, I have some questions. How many reps of the passive stretch do we do?
How many reps of the combined passive and active stretch do we do of each exercise and the reps of lift off in the first exercise?
I am no longer able to do barbell squats as I don't have the range of movement to have my hands behind my neck to hold the bar in position. My shoulder/back muscles seem tight but there's no pain. Would these exercises help or is there a video of yours that you would recommend?
Yes, for that position you would want to work on shoulder external rotation. I would focus on that stretching this video.
Thanks for the video. I have shoulder impingement. The last exercise is sooo difficult..
You’re welcome! Here is my other shoulder impingement video with exercises that would probably help you.
ruclips.net/video/3NyxqGX6amY/видео.htmlsi=85bDCy_r1XHTdsL2
God Bless You
Thank you 🙏
lve it ..nice
Thank you!
In your 3rd stretch exercise side lay down my left shoulder is going(external rotation) complete back to 90°.
Can you help?
thanks
Welcome
Thanks for this informative video. I am currently having what my PT said, posterior capsule pull/injury. I lost 20-30 degrees of range of motion but still have more range of motion than normal people. I don’t have any problem doing the exercises you demonstrated. But after 6 months, I have only made 10% improvement. Except for the stiffness and discomfort I have upon waking up (due to inactivity in sleep), I can function without any issue, without pain. Just wonder if you have any insight for people who are hypermobile. Thanks!
If your current ROM doesn’t interfere with your function and you don’t have pain, I probably wouldn’t worry too much about stretching farther, especially if you already have a level of mobility that is equal to the normal individual. If you really want to gain more mobility, I would try increasing the hold time of your stretches (up to 2-10 minutes). We have some research showing that longer hold times can help with joint limitations.
@@RehabScience That is what I have been thinking, and you also mentioned in the video. It is very easy for me to stretch to my pre injury level but I also lose it quickly. If I don’t stretch for a day, it starts to hurt and/or certain movement become somewhat rough. Definitely will increase the hold time. Any additional suggestions are appreciated.
I have had frozen shoulder, but my mobility is getting back but internal looks like tight and it is painful if i cross my arm to opposite arm.. i feel tightness and soreness/pain in front of the shoulder (subscapularis?) as i try to do your excersise for subscapularis at 03:10, should i countinue to do it everyday? My shoulder looks like it has anterior position and hand is rotated inwards (i have been mostly doing pull ups and bench presses), what do you recommend for best excersises to get shoulder to posterior position?... Excersises for rear delts, infraspinatus and rhomboids?
Thanks for answering, you are the best!
I would continue to practice the subscapularis exercise as long as it doesn’t flare up your baseline symptoms. In terms of getting the shoulder set more posteriorly, I would recommend infraspinatus and teres minor exercises (I just did a new video on these muscles under my Shoulder playlist) as well as exercises like rows where you are pulling your shoulder blades back and together. Does that make sense?
@@RehabScience then i am on the right path, i am doing rows with bands and i can feel that how scapula is stucked and too close to the rib cage.. i am doing first two excercises from your video for infraspinatus (also for rhomboids) and i hope it improves eventually.. thanks again 🫡
In the first stretch, should the trapezius muscle (on the side of stretching) been kept down in relaxed position? Or it does not matter?
During the passive stretch portion of the table slide, the trapezius muscle should be kept relaxed. During the active lift off at the end of the stretch the trapezius muscle would be active and contracting. Did that answer your question?
My external rotation is awful. Especially my left side. From elbow bent at 90, I can't get my left arm straight up to ceiling (90 degrees) or if against wall, my hand is nowhere near the wall. There is some restriction, but no pain. My right side is slightly better, but still can't touch the wall.
I'm beginner at fitness and noticed low should improvement. Turns out I fail all of the shoulder mobility/flexibility tests. Even simply holding my arms straight without weights above my head burns my shoulders fast. I do not know what is holding my shoulders back.
I stil way too much behind the computer, hunched over often, never do sports at all.
Where do I find comprehensive do-it-yourself shoulder mobility / flexibly stretches?
Tables are all different sizes...😊
How many times a week would you recommend doing this routine?
When looking to increase joint mobility, I would recommend performing these exercises every day. Once your mobility improves, you could switch to performing these one to two times per week or discontinue them entirely if you don’t get stiff again.
@@RehabScienceawesome thank you!
This wont hurt more ? Or tear more ?
As long as they are done with control and you don't push into pain, they shouldn't worsen the tear.
1st table slide: 1:01 reps: stretch 20 last 2 seconds lift off sets: 3+
dumbell table external rotation: 2:50 reps: 10-20 seconds sets: 5-10
Sleeper stretch: 4:46 10-20+ (based on limitation 5:30) seconds sets 3+
Behind back liftoff 6:00 reps 1 seconds sets 5-10
(the reason I put 3 is because I didnt hear a specified amount for the sets and I think 3 is a good minimum personally but you can change if needed)
Another important thing is that I have a fever every day which is up to 103°, and it hurts a lot if I sit for a long time, what should I do in this case?
I would recommend seeing a medical doctor.