Shoulder Pain Relief Stretches – 5 Minute Real Time Routine

stretching routine for shoulder pain, in real time. so let's get started.

And before we get started, if you haven't already, make sure and click on the

subscribe button down there. so since this is a real-time video, if you want to

you can follow along with me since I'm going to be doing the full stretches for

the thirty Seconds. now this is just a five minute stretching routine. a lot of

times with my patients, I'll have people say you know I just don't have time to

stop for 45 minutes and do my whole workout routine. now in general if you

can, you want to do, especially if you're doing stretches, you want to do them 30

seconds, three times. but if you don't have time for that, a five-minute

stretching routine is better than nothing. you don't have to sit there for

that long period of time. you can do five minutes here, five minutes later, and then

five minutes before you go to bed. so the way I have it set up, I've got a little

timer on my phone where we're gonna do a 45 second warm-up, just to kind of get

everything moving, and then we're gonna do a 30 second stretch on each side, if

we're doing sides, and then a little 10-second break in between each group of

stretches, just to kind of reset everything. so it's gonna be a little

longer technically than five minutes, but the actual stretches are going to be a

five minute routine. so this is really something that should be doable for you

even if you're very busy throughout the day. so we're gonna start with the 45

seconds. with your shoulders, a nice way just to start warming up is just doing

some circles with the shoulders. so this is a continuous movement, this is not

going into the stretches, this is just to get the muscles warmed up and get them

moving. you can do five or ten one way, reverse it and then do five or ten the

other way. again this is just to kind of almost wake up those muscles get them a

little bit warm before you go into that stretch. then you can also just do some

shoulder squeezes. I'm just pulling my shoulder blades together towards the

spine. I'm not just pushing with my elbows. even though my elbows are going

back, I'm actually activating those muscles, but I'm kind of doing a

continuous motion. I'm not you know pulling hard or anything. so now we're

going to go into the stretches. so that's the nice warmup, so the first one's just

going to be a posterior capsule stretch, or a cross arm stretch.

so I'm bringing my arm over trying to keep it fairly straight. I can bend my

elbow a little bit. some people just want to place it on their shoulder. and I'm

using the other arm just to pull across. so you should feel that stretch through

here. it shouldn't be painful. don't pull so hard where you're feeling pain. if

you've got some shoulder pain, maybe to here is all you're gonna need. so just

getting that nice stretch, coming down, and then bringing the other one over. so

you can see how I'm either pushing on my elbow, if your elbow's a little sore, you

can come up a little bit higher. sometimes you might hear a little pop,