Basic Shoulder Stretching Routine

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This video focuses on general mobility and stretching of the shoulders. Shoulders are a multi-planar joint. This means that the shoulder can move in multiple different Ranges of Motion.
No other joint in the body is capable of this much motion and subsequently it is more susceptible to instability.
As the saying goes "With greater mobility comes greater instability".
Generally there are two main methods of relieving pain in an area of your body; stretching and myofascial release. Today we are going to cover shoulder stretching and in a future shoulder video we will cover myofascial release.
Stretching is an activity that should be included in all of your activities of daily living.
You should always be thinking of different ways to keep your shoulders flexible -- Remember: If you already have great mobility in your shoulders, striving to make them more flexible could lead to problems of hypermobility. Most of you will not have that problem, so stretch away and see the results come in!
Video Content:
•Normal vs. Abnormal Range of Motion: Shoulder flexion, shoulder abduction, horizontal adduction, hand behind back;
•Associated Disorders: General stiffness, arthritis, impingement, bursitis, tendonitis, tendinosis, frozen shoulder, rotator cuff tear, scapular pain;
•Stretch Every Day (Duration 3-5 minutes): Stretching should be done in a slow controlled manner -- No bouncing and bopping all over the place. Fall slowly and gradually into a deep stretch that causes mild discomfort. Pain is not what we are looking for, only discomfort. Carefully consider the different angles that you are stretching and try to focus on those that are the tightest! If you have a significant exacerbation of your shoulder pain, stop what you are doing and see your health care professional. Go slowly and remember to breathe!
•4 Stretches Shown: wall walk to the front, wall walk to the side, pec stretch (3 angles), and towel stretch with hand behind back.
Things to remember when Stretching:
1. Maintain focus and body awareness. If something doesn't feel right back out of it and reassess.
2. Stretching shouldn't hurt. Work up to a mild, but controllable discomfort.
3. Work your way towards longer holds (5 minutes +).
4. Don't stretch "cold", do a little warm up first.
5. The more you do, the quicker you will get results!
6. Get addicted to stretching, you have a lifetime of doing it! If you look at it as a chore you will never get it done.
7. Make it part of lifestyle and you will be paid dividends with happy shoulders for the rest of your life.
We look forward to your comments and suggestions, whether about this post or ones that you would like to see in future.

[@kateamarlow]

This is great and soooo appreciated!

[@mctabish1001]

I have restriction around the shoulder and pain at the rear of the armpit. Why am i getting pain there?

[@rodpalmer5275]

pat mctabish check out there other video rotator cuff ball release, this has helped me a lot

[@TheRehabAddicts]

Hard to say definitively. It may be best to get assessed by a professional to help guide your treatment options

[@Dara-hx2pt]

3-5 min on each stretch ?

[@TheRehabAddicts]

Yes