How can I relieve shoulder tendonitis pain?

To alleviate shoulder tendonitis pain, it is recommended to perform a series of exercises demonstrated by Doctor Jo. Start with pendulum exercises to open up and loosen the shoulder muscles and tendons by making circles with the arm. Incorporate side-to-side and front-to-back movements to further relax tight muscles. Utilizing a one-pound weight, like a soup can, can enhance the exercise by providing more joint opening. Additionally, shoulder shrugs, shoulder squeeze exercises, external rotation exercises with a resistance band, flexion exercises, shoulder extension exercises, and abduction exercises can help strengthen and improve flexibility in the shoulder area.

What are pendulum exercises for shoulder tendonitis?

Pendulum exercises for shoulder tendonitis involve making circles with the arm while using the body to move the shoulder. Doctor Jo recommends doing ten circles each way to open up and loosen the shoulder muscles and tendons. These exercises are beneficial for increasing mobility and reducing stiffness in the shoulder joint, helping to alleviate pain associated with tendonitis.

How do I perform shoulder shrugs for tendonitis?

To perform shoulder shrugs for tendonitis, lift the shoulders straight up for 3-5 seconds, repeating the motion 5-10 times. This exercise helps strengthen the muscles around the shoulder joint and improve stability. By incorporating shoulder shrugs into your routine, you can effectively target and alleviate pain associated with shoulder tendonitis.

What are external rotation exercises with a resistance band?

External rotation exercises with a resistance band involve keeping elbows close to the sides, thumbs up, and wrists neutral while pulling out gently for ten repetitions. This exercise helps strengthen the rotator cuff muscles, which are crucial for shoulder stability and mobility. By incorporating external rotation exercises into your routine, you can improve shoulder strength and reduce the risk of injury.

How can I improve shoulder flexibility with abduction exercises?

To improve shoulder flexibility with abduction exercises, turn the thumb outward, keep the arm straight, lift to 90 degrees, and slowly lower for ten repetitions at a 45-degree angle in scaption motion. These exercises target the deltoid muscles and help enhance range of motion in the shoulder joint. By regularly performing abduction exercises, you can increase flexibility and reduce discomfort associated with shoulder tendonitis.

Shoulder Tendonitis Exercises for Pain Relief - Ask Doctor Jo

AskDoctorJo・11 minutes read

Exercises for shoulder tendonitis demonstrated by Doctor Jo include pendulum exercises, shoulder shrugs, shoulder squeeze exercises, external rotation exercises with a resistance band, flexion exercises, shoulder extension exercises, and abduction exercises. These exercises aim to open up and loosen the shoulder muscles and tendons, enhance joint mobility, relax tight muscles, and improve muscle engagement for shoulder rehabilitation.

Insights

Pendulum exercises are crucial for shoulder tendonitis, involving circular arm movements to loosen muscles and tendons effectively.
Incorporating resistance bands and weights like a soup can in shoulder exercises can enhance muscle engagement and joint opening, promoting effective rehabilitation for shoulder tendonitis.

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Recent questions

How can I relieve shoulder tendonitis pain?
To alleviate shoulder tendonitis pain, it is recommended to perform a series of exercises demonstrated by Doctor Jo. Start with pendulum exercises to open up and loosen the shoulder muscles and tendons by making circles with the arm. Incorporate side-to-side and front-to-back movements to further relax tight muscles. Utilizing a one-pound weight, like a soup can, can enhance the exercise by providing more joint opening. Additionally, shoulder shrugs, shoulder squeeze exercises, external rotation exercises with a resistance band, flexion exercises, shoulder extension exercises, and abduction exercises can help strengthen and improve flexibility in the shoulder area.
What are pendulum exercises for shoulder tendonitis?
Pendulum exercises for shoulder tendonitis involve making circles with the arm while using the body to move the shoulder. Doctor Jo recommends doing ten circles each way to open up and loosen the shoulder muscles and tendons. These exercises are beneficial for increasing mobility and reducing stiffness in the shoulder joint, helping to alleviate pain associated with tendonitis.
How do I perform shoulder shrugs for tendonitis?
To perform shoulder shrugs for tendonitis, lift the shoulders straight up for 3-5 seconds, repeating the motion 5-10 times. This exercise helps strengthen the muscles around the shoulder joint and improve stability. By incorporating shoulder shrugs into your routine, you can effectively target and alleviate pain associated with shoulder tendonitis.
What are external rotation exercises with a resistance band?
External rotation exercises with a resistance band involve keeping elbows close to the sides, thumbs up, and wrists neutral while pulling out gently for ten repetitions. This exercise helps strengthen the rotator cuff muscles, which are crucial for shoulder stability and mobility. By incorporating external rotation exercises into your routine, you can improve shoulder strength and reduce the risk of injury.
How can I improve shoulder flexibility with abduction exercises?
To improve shoulder flexibility with abduction exercises, turn the thumb outward, keep the arm straight, lift to 90 degrees, and slowly lower for ten repetitions at a 45-degree angle in scaption motion. These exercises target the deltoid muscles and help enhance range of motion in the shoulder joint. By regularly performing abduction exercises, you can increase flexibility and reduce discomfort associated with shoulder tendonitis.

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