Shoulder Tendonitis Stretches for Pain Relief – Ask Doctor Jo

Shoulder Tendonitis Stretches for Pain Relief – Ask Doctor Jo

Hey everybody it’s Doctor Jo, and today
I’m going to show you some stretches for shoulder tendinitis. If you’re looking
for some exercises, make sure you click the link up here.
So since shoulder tendinitis is a very general term, I’m going to show you some
general stretches, so let’s get started. So the first stretch or slash exercises a little combination of both, are going to
be your pendulum exercises. Pendulums are my favorite because it really helps to
open up that shoulder it loosens up those muscles in those tendons and it
really just kind of works it out so if you have a lot of pain in the shoulder, I
always say start off with the pendulums because that’s going to help loosen
everything up. I’m going to show you first without a weight and then if you
don’t have any precautions or contraindications of your shoulder, then
I’m going to show you how to do it with a weight because the weight kind of helps
open up that joint just a little bit more, so use a chair or a countertop
something sturdy that you can hold onto because you’re going to lean over a
little bit. Make sure that you’re getting in a good position and if it’s really
hurting, try not to actively move your shoulder.
You’re going to use your body to move your shoulder, but again if you don’t
have any precautions or contraindications or like surgery type stuff, you
can move your arm a little bit, but it really makes it more relaxed if you can
just move your body to make your arm move, so hold on with the good side and
then the side that you want to work or the one that’s hurt, just let it hang
straight down. Get your body in a nice comfortable position, feet spread out and
what you’re going to do is try and make a circle with your arm but use your body
to do it, so the arm should really just hang there and relax and then you’re
moving your whole body to make that arm move, so again just having it pretty
relaxed so it doesn’t have to be big circles, you’re really just trying to get
that movement in there, it’s hanging down opening up that joint and getting those
muscles to relax, so you want to about 10 one way and then reverse it and do
10 the other way. So even though I don’t have problems with this shoulder right
now, probably will later, it feels really good even with a good shoulder just
hanging down loosening it a little bit, so if you have an injury or
some irritation going on, this is a really good way to get some of that out
of there. The next one is just going to be a side
to side movement, so you’re going to kind of stay in the same position and this
time just sway side to side to let that arm swing back and forth, so again you
see it doesn’t have to be big movements, you don’t have to have your arm swinging
like this, but just going back and forth to really get it nice and loosened up,
and then the last one is a front to back movement, so put the foot forward on the
opposite side so you have room to swing a little bit, and again just let it hang
down and then lean front to back to have that arm just kind of swing back and
forth, so again that’s just a nice way to kind of loosen it up and let everything
hang and relax especially if those muscles are tightening kind of spasmed
out a little bit, so if you try those this feel really good, don’t have any
problems with them, then you can take a little weight to add on. This is just a
soup vegetable ca. It’s about one pound, you don’t really need a whole lot more
than that, but just enough to get some weight on
there to open up that joint a little bit more, so you’re just going to do all the
same movements with the weight. You can again actively move your shoulder a
little bit, but you really want the body to do most the work, so hanging it down
swing it around in those circles, 10 one way, reverse it 10 the other
way, then you can do the side-to-side motion really just letting it hang and
loosen up, and then putting that opposite foot forward and then just kind of
swinging back and forth. Another great way to stretch out your shoulder is to
use the wall and do wall slides, so wall sides are great because the wall kind of
helps support your arms, so it’s not just lifting it up and you have to use all
your muscles. The wall kind of helps support it, so you don’t have to do all
the work, the wall helps you do the work, so what you want to do is make sure that
again your thumb is in an outward position, some people slide it like this,
which is okay, but again that puts your shoulder in a little bit of an impingement.
So with a thumb out, that’s better. You might have
to start a little bit lower if your shoulder’s really bothering you, but just
let that wall support your arm and just slide it up as far as you comfortably
can, hold it for about three to five seconds, once you get it into a nice big
stretch, come back down, do that about ten times. If you can, go a little bit here
and then not quite all the way up, then you can try leaning forward a little bit
and that will give it a little bit more of a stretch as well. What’s also great
with the wall is then you can turn your body a little bit, so this would be the
flexion position, if I turn just a little bit now I’m doing that scaption position
going up and down, and if then if I turn all the way out, then I’m doing that
abduction, so it’s a great way to get the stretch in all of those directions in
using the wall to support it a little bit. Some people like to do what we call
finger walking where you’re just taking your fingers and climbing up the wall,
some of my patients have found that that’s more comfortable for
them than sliding, so you can try both ways and see what works best for you. Now
we’re going to do a chest stretch. I like chest stretches in the corner
because it does a really good job of giving you stretches in all different
directions to get that those pecs and just help open up the chest and really
stretch the shoulder as well, so get it get a corner that’s got a lot of space,
doesn’t have a lot of clutter in it, and what you’re going to do is just put one foot kind of in towards the corner, it doesn’t matter which foot it is, and then
you’re going to put one hand on each side. If your shoulder’s really sore, you
might have to start down low, but once you go higher you’re stretching the
chest just a little bit differently, so I always kind of suggest to people start
off low, do one stretch for thirty seconds, then the next one go a little
bit higher, then the next one go a little bit higher if you can because some
people like it here a little bit better, and some people like it up here a little
bit better, they get a stretch a little bit differently and it’s really just
personal preference. So putting the foot in the corner, hand on each side of the
corner, and then just lean into that corner, holding it for thirty seconds,
after that if you can comfortably with your hands slide them up just a little
bit, stretch and hold that for 30 seconds, and then
for the third one if you can go even higher, then see how my elbows get a
little bit straighter and it’s just a different stretch on the chest, so try
all those directions and see which one works best for you. So the next stretch
is we call this passive range of motion, active assisted range of motion. I like
it as a stretch because it really helps kind of get movement in that shoulder.
You can use, this is just a PVC pipe, you can use a broomstick, if you have a cane
you can use a cane, but you just want something that’s kind of like a stick
that will help assist the arm to go up, so you don’t have to actively take it up
which might still hurt with that tendonitis, but you can use something to
take it up so it doesn’t have to do all the work, but you’re still stretching it
into a position that might not be able to go to on its own yet, so what you want
to do is the the stick and the good side is doing all the work, so if my left side
is the one that’s injured my right side is really going to be moving the stick,
and the other side’s just going to go for a ride. If you have something that
has a hook like a cane or if you just make it with a PVC pipe, I like having
the thumb in an upwards position like this because that opens up that shoulder,
that doesn’t impinge it as much or put as much pressure on it, but if you just
have a regular stick holding it this way is okay, but again I prefer this way with
the thumb up because that really just is going to make it more comfortable and
you probably can push it a little bit further, but again it’s just hanging on
going for the ride, so it’s not really moving. It might be it might help a
little bit, but the goal is to get the stick to do all the movement, and so then
you’re just going to kind of bring it up this way far as you comfortably can. If you
can only bring it to here, that’s fine, and then come back down, so just a little
pause while you’re there maybe three seconds or so, you don’t have to hold it
for that thirty seconds this is really just trying to push that range of motion
a little bit, so bringing it up with that other arm,
this one’s just kind of going for the ride, and then start off without 10 to 15
of those. Then the next one is going to be abduction going out on the side, again
the thumb placement is a little bit important because it’s
going to open up that shoulder, but if you are uncomfortable doing it that way,
you can hold it this way, but I don’t like that because that kind
of impinges the shoulder a little bit. If you have just a straight stick, hold it
where the thumb is going outwards like this, so this time you’re just going to
push it out this way, if you have that little hook again you can hold it kind
of like this and just let it go upwards like that, that is a little bit easier
for people because then you’re just kind of really pushing up, you don’t even have
to hold on, but if you have the thumb in that outwards position going this way,
when the thumb eventually comes upwards that’s going to be that open position, so
really just you know pulling pushing it as far as you comfortably can. You can go
up higher, that’s great, if you can’t this abduction movement is a little tough on
the shoulder, so you might only be able to get to right here, and again then just
hold it for about three maybe even five seconds in that position, and then come
back down, and then the last one I’m going to show you with the stick is
doing external rotation, and so the external rotation is taking it out this
way, and so you want to keep your elbow by your side. If you feel like you’re
pushing and your elbow’s coming out, roll up a little towel, squeeze it in there so
you know if the towel drops then your elbow is coming out, and so sometimes
that helps keep that elbow nice and close to your side. Same thing if you
have that hook, hold it this way where the thumb is in the upward position, if
you don’t you can do it this way it just might be a little bit tighter on the
shoulder, so it is just the pointy side like this, you can do it this way going
out because it’s kind of sitting in this position, and it doesn’t have to hold it
up this way, so you can do it this way even if you don’t have that little hook
here, but I really like that so keeping the elbow as close to your side as you
can, thumb in that upwards position, and then you’re just using that other side
to push out as far as you comfortably can, and again this is a lot of motion
this is normal motion, so you might only be able to get to here, that’s okay. When
I had my shoulder surgery, and I was working on, it I started out and I was just
getting here, but eventually I was able to stretch it out a little bit more, and
pausing a little bit at that end motion, coming back in. Stretching the shoulder
out is sometimes a little painful, so don’t push through the pain. You want
stretches to always be that good hurt, so it’s, you know, it kind of has a hurting
feeling, but it’s a stretchy feeling, it’s not just pain, so the stretching I’m
going to show you is for the internal rotation of the shoulder, and that’s when
you’re taking your hand back behind you, if you’ve got to itch your back, or if
you’re washing your back, or for the ladies if you’re trying to clasp a bra.
So this is a pretty important movement, and when you have tendonitis in the
shoulder, it’s one of those that is the first thing you lose and the last thing
to come back, so an easy way to stretch that out is just take like a belt or a
strap, something tight, you can use a dog leash if you want to, but you want to be
firm so you don’t want to be a resistive band because that’s going to give a
little bit. With the stretch you really want it to be something tight that
doesn’t give, so if you’re stretching your left hand, you want to hold it in
your right hand, and just kind of put it behind you like this so it’s hanging
down, and you can grab onto it. Now if your shoulder hurts you might have to
grab down here, you might not be able to grab it up here yet, and that’s okay, you
just grab it wherever you can, and then use the other hand just to pull upwards,
taking that that arm up as far as you can, your hand up as far as you can on
your back, and this one since it’s a stretch, you’re going to try and hold it
for 30 seconds. So you don’t want to go so high where you’re just uncomfortable
and in pain the whole time because you have to hold it for that 30 seconds, so
really make sure that you’re just going till it’s tight but tolerable. Hold it
for 30 seconds, relax it, give it a little break, and do that three times.
So those were your stretches for shoulder tendonitis, remember if you want
some exercises make sure you click on the link, and don’t forget to support our
channel by clicking here, and don’t forget to subscribe by clicking down
here. And remember be safe, have fun, and I hope you feel better soon.

48 Replies to “Shoulder Tendonitis Stretches for Pain Relief – Ask Doctor Jo”

  1. PVC with a hook is really good idea! i should use it to my patient too! Thanks for the tip
    Since i was learning a physiotherapy in the university, i was describing your channel. Now i'm a physical therapist and still love your videos and ideas! BIG SUPPORT Dr. Jo !!

  2. Timely video, thank you! When I had surgery some years ago on my left shoulder these exact exercises plus stretch bands were prescribed once my therapy had progressed beyond keeping scar tissue from forming/building up. One trick I used with the external rotation was to stand in a doorway and gently put my upper arm against the side trim. That way my arm/shoulder were completely relaxed because I didn't have to hold a towel in place. Prior to surgery I had about 12" of side lift movement, 3wk post I had over 45deg external rotation and could comfortably slide up the wall to full arm and body contact! I had a huge spur and tendon that was holding on by 3 little strands. I had a highly skilled surgeon and therapist! Unfortunately time to go visit them again to get my right shoulder checked 🙁

  3. Thank you for showing these shoulder exercises have pulled my shoulder out by excessive knitting-you have helped my husband with vertigo exercises that when I saw you were teaching these exercises I was so pleased-just beginning to do these-blessings to you //

  4. I am a CNA in a nursing home i do a lot of lifting, transferring, repositioning I use my arms and take a lot of pain meds. The pain sometimes was so bad it would wake me in my sleep, since i starting doing these excersizes I cut down on pain meds and im pain free Thank You so very much.

  5. HI Dr Jo, Awesome video, this helped me out dearly.

    I have developed shoulder tendinitis in my right shoulder due to a torn supraspinatis. I am still recovering and have been for 8 months which to me is too long. I have been seeing an osteo and do all stretching techniques, band strengthening techniques too.

    Although my shoulder is now better than it was, it still pinches when rotating the shoulder fully to the inside.

    I am now at the stage where I have been cleared to do weights to strengthen my back, shoulder and surrounding muscles. Are military presses and deadlifts (heavy) a bad idea during this stage of recovery? Also is it bad to punch with my left armhand for boxing?

    I have been told that the tendinitis is an intense compression of the muscles and that they need to be massaged and stretched out very often.

    Thanks for your help.

  6. Hi Doctor Jo, I had a scan which just mentions tendinopathy only. But my doctor told me that I have an inflammation in the tendons and he did not recommend any exercices .

  7. Hi doctor… I had frozen shoulder for 6 months and it was so painful, I have no clue how fix it at first then try to look at youtube, saw you video and I try do it patiently which is really help me, wish I can back to work soon after doing this stretching cuz the debt collectors keep searching me heheheh… thank you for your video👍🏻

  8. You Rock Dr. Jo.  I feel great taking your advice and my the exercises and stretches from both you and my physical therapist.  Merry Christmas.

  9. im confused, i have the above and shoulder inpinchment problem hence arm over head is painfull
    or if i try to reach for the centre of my back. Suggestions????

  10. Hi Dr. Jo, i have a terrible strain/pain on my left shoulder as we had an excessive paddling training yesterday (dragon boat). Just today have tried these stretches on your video and it really helped me to slowly recover the pain. Thumbs up on your videos and thanks much!

  11. Hello Doctor Jo, I got a terrible pain on my left shoulder 2 days ago and so far I can not even lift it, it is good to start with these exercises or I must wait until the pain fades away a little bit?
    Thank you Doctor Jo for all the exercises and knowledge that you share with us.

  12. Hi Doctor, first of all thanks for the video! I've been struggling with shoulder tendonitis and distal bicep tendonitis (and I feel pain inside my bicep when I contract it) for 5-6 months which I'll have to admit was mostly because of my own fault of ignoring the pain at early stages of the injury which happened while I was doing shoulder plate rotations (and I still kept doing them for weeks despite the pain, which I know was a very stupid thing to do 🙁 ). I understand that I am probably just paying the price of ignoring the pain and doing the exercises that I should not have not been doing after the injury, but is there any additional advice other than these exercises (which I will definitely try) that you could give to speed up the recovery process in my situation? 🙁 Thanks

  13. These look great. Dr. Jo i was wondering how long does it typically take for shoulder tendonitous to subside? I have been healing from lateral epicondylitous the last 5 weeks… but noticed that now my shoulder appears to be compensating. Physio says its most likely another tendonitous forming :(. Im young though… 31.

  14. I practiced this exercise for seven days and the pain has almost gone. With the last exercise, I can now touch my fingertips behind my back. thanks a lot.

  15. Right now I only feel pain in my shoulder when throwing a baseball
    That’s the only time it bothers me. What could it be?

  16. Ive been in therapy for 2 months with shoulder bicep and tennis elbow and i see no progress tendonitis was sustained 3 months ago

  17. need something specifically for piercing shoulderblade pain starting from the less not including the neck completely but 1/3 of the low neck joint

  18. I fell on the ice about 1 week ago, and my shoulder is killing me. Not much movement. After using the heating pad and Icy Breeze for 5 days, which did help a little. I found this video. So far, it's actually working. I have more mobility in my arm now. Only after 1/2 hr. of your video. I'll check back in a few days with an update on the status.

  19. Mam, Iam a volleyball player. I have been suffering shoulder pain in the last 1.5 yrs. Pain is not very high, but feeling some disturbance and annoying while doing something.
    I had taken MRI 3 months ago
    1)minimal shoulder joint effusion
    2)supraspinatus tendenopathy, no tear
    3)A few tiny subchondral cysts at the site of insertion of supraspinatus tendon

    I was told to take rest by doctor(orthopedician). But now no much improvement.

    Is it good for me to follow this phisiotherapical exercises?

  20. Thank you Dr Jo. Am really really getting my shoulder back with these exercises. ..I won't stop till its perfect….

  21. Thanks for the advice. I suspect the adhesive capsulitis I got in 2013 is still producing pain for me. People at the hospital says it's gone but I'm still having shooting pain and constant inflammation. Hurts like a mf. Shoulders are so complex.

  22. Hello docter, thanks for thise vedio. I am suffering from partial avlusion of supraspinatus tendon, is thise exercises applicable

  23. Hello dr. Very nice videos. Should I start by stretching my shoulder then immediately doing the exercises? Or is there a better way?

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