7 Stiff Shoulder Stretches & Exercises – Ask Doctor Jo

7 Stiff Shoulder Stretches & Exercises – Ask Doctor Jo


hey everybody it’s doctor Jo and Bumble
Kali, and today I’m gonna show you my top seven treatments for stiff shoulders.
so let’s get started. so the first thing I like to do when I have stiff shoulders, and I’ve had a shoulder
surgery before, is pendulums. Pendulums are really my favorite type of exercise or /
stretch for any kind of tightness or stiffness in the shoulders.
so if you haven’t had a surgery, if you’ve just had some tightness you don’t
necessarily have to do this passively, but if you’ve had a surgery you really
want to do this where you’re not actively moving your arms. so there’s a
difference there. so if you have a surgery make sure to check with your
doctor, physical therapist before doing any of the exercises, but all you’re
gonna do then was my left shoulder that was tight and stiff, I’m just gonna hang
it down and then I’m gonna use my body. but I can actively move the shoulder a
little bit just to make circles. so I’m just gonna kind of make a circle like
this going around. I probably do about ten one way and then switch it and do
ten the other way. if that feels good, great. sometimes what makes it feel a
little bit better is if you just take a small weight and place it in your hand.
this is just a soup can. usually they’re about 1 pound, and so then you just do
the same thing. so just kind of let your arm dangle down and then just make a
little circle kind of use your whole body. so you’re not just swinging your
arm, but you’re using your whole body to swing and then reverse it. you can also
with the pendulums then just do like a side to side. so again you’re still using
your whole body, and you’re just letting that arm hang down, and the weight just
kind of helps open up that joint which usually makes it feel really really good
and it loosens it up. so if it’s stiff in there, this is a great way to kind of
warm it up and get it loosened up and get some of that stiffness out of there.
and then you can also kind of put one foot back and then just rock back and
forth. so you’re doing that front back motion as well. so let’s just do
maybe like ten of these. if you don’t want to count you can do 30 seconds to a
minute and you can do these a couple of times a day. so then the next one is
gonna be using a pulley. so I’m gonna set that up real quick. so again I really
like all these kind of things, pulley systems are really great. you can buy a
pulley. if you don’t want to buy it, you can get like a dollar jump rope from a
Dollar General Store and just kind of wrap it over something, but what the
pulleys do, which some of the other exercises don’t, is allows you to
completely relax your arms. so if my left hand this one was the one that was stiff,
I will pull down with my right to bring it up. so see I’m just completely relaxed
and then letting the pulley do all the work because if I was actively lifting
it you can see there would be slack in the rope. so you’re just using that other
side to pull it up. and so a lot of times if you can completely relax those
muscles you can get a lot more motion in there than trying to actively do it
because then sometimes those muscles go into guarding and then you have a lot
more pain while you’re doing it and then you don’t have as much motion. so I
really like these pulley systems kind of like the pendulums you can just do a
time. so you can do 30 seconds up to a minute, and you can do it a couple of
different ways to do it. so you can go up this way you can kind of turn your hand
out to the side and get that abduction motion which is sometimes a little bit
tighter. so there’s a couple of different ways you can do it, but again I really
really like the pulley system because it’s gonna allow you to do that motion
passively. so then the next treatment is an act of assistive range of motion with
a stick. you can use PVC pipe if you have it with some pretty tape on it. you can
use a broomstick. if you happen to have a cane you can use that as well.
you just want something kind of solid where you can assist the other side
going up. so that’s what that active assisted range of motion means. so using
the stick is really nice as well because again then you’re not doing the whole
movement on its own, you’re using the other side to help again and that’s
really good because if you can relax those muscles
once again you’re probably going to get more motion because if there’s something
that stiffness that tightness in there this is gonna really help.
so you can do again the flexion, abduction, external rotation, with the
stick. so the first one if it’s still my left side I’m just kind of letting the
left side go for a ride. so really this is the motion that I’m doing with my
right side, and this one’s just kind of hanging on. so it’s getting that free
ride with the other side. but since this active assistant you can kind of you
know help it up a little bit too but a lot of the work is being done with this
side. so you might only be able to get right here and that’s fine. so when
you’re doing this one with a stick, I would say just do a little pause maybe
two three-second pause as high as you can get, and then cut them down and then
maybe just start off with ten. you know one to two sets a couple times a day. you
can also do that abduction out to the side. a lot of times I like the little
hook here which would be something like a cane or you can rig something up like
this because then you can kind of just hold it on the end here and then use
this hand. so you’re going to be pushing up this way now and again the arm is
just kind of going along for the ride. most of the time I like the thumb being
up, but if you just really want it to be kind of completely relaxed that’s okay
to hold this way, but if your thumb is in that upward position you’re not going to
impinge it quite as quite as much. so just going up like this, again just going
as high as you comfortably can. this one might not go quite as high is that
flexion, but it’s a really good way to kind of get that stretch without just
actively trying to lift it up on your own. when it’s still hurting you can also
do some external rotation. if that shoulder is really stiff you want to
keep that elbow by the side and the same thing just kind of grab onto the end or
on that hook, and then you’re just kind of pushing that motion out that way. make
sure you keep your elbow by the side for this one to get that that true external
rotation. if I’m doing this, that’s not really the external rotation you really
want to kind of keep that elbow by your side and then do that push. so again you
can do a little hold there at the end or if you want to kind of do that
continuous motion to get that stiffness out of there, you can. so that really
works out well. so then the next one is just gonna be shoulder circles and so
it’s just like it sounds, you’re gonna take your shoulders and make circles
with it. so you really want to try and get big circles with your shoulders kind
of coming all the way up going back and all the way down. so really getting the
movement in getting that stiffness out of there. again maybe just in one way and
then reverse it back the other way so just getting those nice big circles in
there. it doesn’t seem like a lot, but if you have stiff shoulders sometimes that
one is a great way to really get it loosened up. and you can do it anywhere,
and it’s pretty easy to even if you’re on your computer working you can do some
of those without even stopping. so it’s a great thing. and then the next one is
scapular squeezes or shoulder squeezes. so those shoulder blades in the back you
want to squeeze them inwards towards your spine. so I always tell people
imagine that somebody’s got their hand on your back right in the middle on that
spine and you want to squeeze those shoulder blades back. so you’re almost
pinching their hand but the key is not to hunch up and squeeze, really keep it
down and use those muscles. so I’m not just using my elbows to get it back
there, but I’m squeezing with those muscles to get the movement. now you can
use your elbows to for guidance. a lot of times when you’re doing it for the first
time, you might want to use your elbows, but make sure you’re not just using your
elbows that you’re using those muscles as well. so I’m going to turn so you can
see where I’m really squeezing back and then coming forward. so maybe a three to
five second hold with this one, and then relaxing. so again three to five seconds
maybe five to ten times the couple times throughout the day and that should
really help it out. so the next one is going to be a full stretch for your
chest or your PEC area. and again all these muscles here come and attach to
the shoulder, so when you have that stiffness in there a lot of times your
shoulders roll forward and it’s really important to get those stretched out. you
can stretch your your PEC muscles in a couple different ways. you can stretch it
in a corner. you can stretch it on a doorway and kind of step through, but if
you don’t have those options a really easy one is just to take your hands and
kind of clasp behind your back. I know sometimes this
is hard for people, so maybe if you have to hold on to something like a towel
together to hold it you can do that as well. but if you can clasp them together,
you want to do that. and so what you’re gonna do is kind of push down and out a
little bit and while you’re pushing down and out, you’re gonna push your chest
forwards. and then you’re just going to hold that stretch and you should really
feel that stretch right and here through the PEC area. so this one’s going to be a
full stretch, thirty seconds. and then you want to do that stretch three times. so
the last treatment is going to be table slides or you can do them on a ball I’m
going to just sit down and kind of show you on a chair because that’s easier to
do in here, but it would basically be simulating you kind of sliding on a
table. so for the table slides, I’m just demonstrating on the chair here because
it’s easier for me to do, but this is something that you have a table, a
countertop, a coffee table any kind of flat surface will work. I like using a
towel because it helps slide a little bit better because again you want it to
be a pretty smooth easy movement to get that stiffness out of the shoulder. if
you use the towel, make sure that it’s it’s a sliding really well but also when
you’re doing the movement keep your thumb and an upward position. and just
what that does is it opens up that shoulder so it’s not in an impinged position. so if you can try and keep that shoulder up when you do it. and then you’re just
gonna kind of slide forward. so again if you’re at a table or a countertop you
might have a little bit more room but still if my shoulder is tight I can even
back up just a little bit and get some stretch in there. and see I’m pretty
getting a pretty good stretch through that shoulder and just kind of leaning
into it and then coming back. so it’s just like it sounds. it’s a table slide.
and you can again you know do 10 at a time couple sets of 10 a couple times a
day. and you can also do different angles as well. so I’m going to turn a little
bit I’m going to use my other side just so you can see, but like if I wanted to
do that abduction so then I’m still sliding but now I’m coming at that angle
so I’m getting that Abduction motion. you can also come at an angle
forwards where you’re not completely forward you’re not completely out to the
side but like a 45 degree angle and that’s called scaption. and so that’s a
really nice one to do as well. so you’re just sliding and the point of the table
or the flat surface is again to kind of make it an active assisted motion where
you’re not completely holding your arm up in the air getting the stretch, but
you have that table or that surface to help kind of support it. so then you’re
not having to use all those muscles that might cause extra stiffness in there. so
there you have it, those were my top seven treatments for stiff shoulders. if
you like to help support my channel, make sure and click on the link up there. and
don’t forget to subscribe to scoop scribe by clicking down there. okay? and
remember, bee safe, have fun, and I hope you feel better soon. I know that was a silly joke.

15 Replies to “7 Stiff Shoulder Stretches & Exercises – Ask Doctor Jo”

  1. Oh Daamn! Had been suffering from shoulder pain past a couple of days. N boom your video comes out. I hope it helps. Thanks.!

  2. Do you have videos for people that have lost their limbs… For instance lost the entire arm or leg. Or could you do some videos for them?

  3. Hi Jo, Good Day Started for me I hope so. God had shown me a path after long days.
    I am suffering from Spondyloarthopathy, age of 25. Severe Hip or Buttock Pain which turned to down . Can't even stand without any one help if I lay down. Full of injections and tablets I had last two years.

    Pls pls pls help me Jo …….. I need to become a normal person Please help me God will bless you always..

  4. YogaBob. Love your videos. So much of what you do I am able to use in my yoga classes to keep the practice safer. Keep those videos coming!

  5. My frozen left shoulder actually improved after a couple of days, that's when I need to buckle down and keep improving. Thanks, you are really good!

  6. So i had surgery on my right shoulder and it got frozen and my Doctor had to do another surgery to stretch me out. Less then 24 hours it started to get stiff again. How many times do i have to do these stretches a day and when will i start seeing results? I am bad at stretching and it hurts so bad when my physical therapy stretches my shoulder for me.

  7. Thank for your wonderful work, please could you tell do i need to do all of exercise or just one than

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