Shoulder Tendonitis Stretches for Pain Relief - Ask Doctor Jo
AskDoctorJo・2 minutes read
Doctor Jo demonstrates various stretches and exercises for shoulder tendinitis, including pendulum exercises, wall slides, chest stretches, and passive range of motion exercises using a stick or strap for effective relief and flexibility. These stretches focus on opening up the shoulder joint, relaxing muscles, and improving mobility without putting excessive strain on the injured shoulder.
Insights
- Pendulum exercises are crucial for shoulder tendinitis as they help in loosening the shoulder muscles and tendons by making circular movements with the arm using body momentum, not active shoulder movement.
- Passive range of motion exercises using a stick are beneficial for shoulder flexibility without active effort, focusing on various directions like abduction and external rotation, aiding in the recovery from shoulder tendonitis.
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Recent questions
How can I relieve shoulder tendinitis?
To alleviate shoulder tendinitis, Doctor Jo recommends a series of stretches and exercises. Start with pendulum exercises, making circles with your arm using body movement. Side-to-side and front-to-back movements are also beneficial. Adding a one-pound weight can further open up the joint. Wall slides and chest stretches in a corner help stretch the shoulder and chest. Passive range of motion exercises with a stick assist in moving the injured shoulder. External and internal rotation stretches target specific movements. Using a belt or strap to stretch your hand behind you can provide relief.
What are pendulum exercises for shoulder tendinitis?
Pendulum exercises for shoulder tendinitis involve making circles with the arm using body movement, not actively moving the shoulder. Perform 10 circles each way. These exercises help open up and loosen the shoulder muscles and tendons, providing relief for shoulder tendinitis.
How do wall slides help with shoulder tendinitis?
Wall slides are effective for shoulder stretching in cases of tendinitis. By sliding your arms up and down the wall, focusing on different directions, you can thoroughly stretch the shoulder muscles and tendons. The wall provides support, making it easier to perform the stretches effectively.
What is the purpose of internal rotation stretches for shoulder tendinitis?
Internal rotation stretches target the movement of taking the hand behind the back, which is crucial for shoulder flexibility. This movement is often affected by shoulder tendinitis, making it important to stretch and improve internal rotation to alleviate discomfort and improve range of motion.
How can passive range of motion exercises help shoulder tendinitis?
Passive range of motion exercises using a stick can assist in moving the injured shoulder without active effort. By focusing on different directions like abduction and external rotation, these exercises help maintain flexibility and mobility in the shoulder affected by tendinitis.
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Summary
00:00
Shoulder Tendinitis Stretches for Flexibility and Relief
- Doctor Jo demonstrates stretches for shoulder tendinitis, starting with pendulum exercises to open up and loosen the shoulder muscles and tendons.
- Pendulum exercises involve making circles with the arm using body movement, not actively moving the shoulder, doing 10 circles each way.
- Side-to-side and front-to-back movements are also beneficial for loosening up the shoulder and relaxing muscles.
- Adding a one-pound weight to the pendulum exercises can further open up the joint, with the body doing most of the work.
- Wall slides are effective for shoulder stretching, with the wall supporting the arms as they slide up and down, focusing on different directions for a thorough stretch.
- Chest stretches in a corner help open up the chest and stretch the shoulder, with variations in hand placement for different stretches.
- Passive range of motion exercises using a stick assist in moving the injured shoulder without active effort, focusing on different directions like abduction and external rotation.
- External rotation stretches involve keeping the elbow close to the side and pushing the stick outwards, with variations in thumb position for comfort.
- Internal rotation stretches target the movement of taking the hand behind the back, crucial for shoulder flexibility and often affected by shoulder tendonitis.
11:57
Stretching Technique for Shoulder Tendonitis Relief
- Use a tight belt or strap, avoiding resistance bands, to stretch your left hand by holding it in your right hand behind you for 30 seconds, repeating three times for shoulder tendonitis relief.
