Shoulder Pain Relief Stretches – 5 Minute Real Time Routine
AskDoctorJo・2 minutes read
Dr. Jo demonstrates a quick stretching routine for shoulder pain, including warm-up exercises and specific stretches for different muscle groups on each side, with short breaks in between. The routine targets various areas such as the shoulder capsule, triceps, rotator cuff, and chest muscles to improve flexibility and mobility.
Insights
- Dr. Jo's five-minute shoulder pain stretching routine includes a warm-up with shoulder circles and squeezes, followed by specific stretches like the posterior capsule stretch and tricep stretch.
- Each stretch lasts 30 seconds per side with 10-second breaks, emphasizing muscle preparation and flexibility in the shoulder area.
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Recent questions
How long is Dr. Jo's shoulder pain stretching routine?
5 minutes
What are the components of Dr. Jo's shoulder pain stretching routine?
Warm-up, posterior capsule stretch, tricep stretch, external rotation, chest stretch
What is the purpose of the warm-up in Dr. Jo's shoulder pain stretching routine?
Prepare muscles for stretching
Which muscle does the external rotation stretch in Dr. Jo's routine target?
Subscapularis
How many seconds are the breaks between stretches in Dr. Jo's routine?
10 seconds
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Summary
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Quick Shoulder Pain Relief Stretching Routine
- Dr. Jo presents a five-minute stretching routine for shoulder pain in real-time.
- The routine consists of a 45-second warm-up, followed by 30-second stretches on each side with 10-second breaks in between.
- The warm-up includes shoulder circles and shoulder squeezes to prepare the muscles.
- The first stretch is a posterior capsule stretch or cross arm stretch, focusing on the shoulder area.
- The second stretch is a tricep stretch or inferior capsule stretch, targeting the triceps and shoulder capsule.
- The third stretch involves external rotation for the rotator cuff, emphasizing the subscapularis muscle.
- The final stretch is for the chest muscles or PEC muscles, enhancing shoulder flexibility and mobility.
