Neck & Shoulder Pain

Shoulder Tendonitis Exercises for Pain Relief

Shoulder exercises are great for shoulder tendonitis pain relief. This inflammation to the tendons in your shoulder can be the rotator cuff tendons or even the biceps or triceps tendons. There doesn’t always have to be inflammation with the pain, and this is called rotator cuff tendinopathy.

Shoulder tendonitis treatment can be strengthening with and without weights or resistive bands. The first set of exercises can be classified as an exercise or a stretch. Pendulums are very important in any shoulder injury. You can do these with a weight or without a weight.

Shoulder shrugs and shoulder squeezes can be done without a weight or band, but you can add them in later if they become easy. These help strengthen the upper traps and rhomboid muscles.

Resistive bands are a great way to strengthen the shoulder, but make sure you get the right resistance for you. Shoulder external rotation, shoulder flexion, shoulder extension, shoulder abduction, and shoulder scaption work the whole shoulder to help reset the muscles and keep them strong.

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Shoulder Tendonitis Stretches for Pain Relief

Shoulder stretches are great for shoulder tendonitis which is basically an inflammation to the tendons in your shoulder. This can be the rotator cuff tendons or even the biceps or triceps tendons. There doesn’t always have to be inflammation with the pain, and this is called rotator cuff tendinopathy. Shoulder tendonitis stretches can help ease the pain in the shoulder.

Shoulder tendonitis treatment involves stretching and exercising the shoulder.  The first set of stretches can be classified as an exercise or a stretch.  Pendulums are very important in any shoulder injury. You can do these with a weight or without a weight.

Using a wall to support your arm is a great way to stretch your shoulder.  You can do wall slides into shoulder flexion, scaption, and abduction.  You can also use a corner to stretch your chest or pec muscles.

Another great way to improve shoulder motion is by using a stick or cane to help stretch the shoulder.  By moving it with the “good side” you can get a good overall stretch. You can use this for shoulder flexion, shoulder abduction, and shoulder external rotation.

The last stretch is usually the toughest and hardest to get back.  Shoulder internal rotation is very important to reach behind and up our back.  You can use a belt or strap to help with the stretch.

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10 Best Trigger Point Release & Muscle Knot Stretches

Muscle knots or trigger points form in your neck, upper back, traps, and other areas of your body, when the muscle tissue becomes stressed or injured. This over contracting forms tight knots in the muscle can be very painful. There are several ways to relieve and release knots or trigger points. Here are my favorite treatments to get rid of trigger point pain in your neck, upper back, and traps.

A shoulder squeeze is a great way to work the upper back muscles and decrease muscle knots in the neck and thoracic area.

Chin tucks are a great way to not only relieve neck pain and neck tension, but also reduce tightness in the neck area. It’s also great to help correct posture.

A neck rotation stretch with a towel help to stabilize the spine to open up facet joints and reduce pain in the cervical area.

Snow angels do a great job of correcting muscle imbalances in the shoulder blade or scapula area. When you correct this, the knots will go away.

Sometimes placing pressure directly on the trigger point or knot will help release it. You can do this with a ball or even with a foam roll.

A Cat/dog stretch helps the upper and lower back as well as relaxing the neck muscles. A prayer stretch or child’s pose also helps in the same way.

Most of our knots are in our upper traps and our levator scapulae muscles, so the last two stretches are a great way to release knots in the neck and upper back.

Thanks to Axis Scientific for giving us Dr. Mo Musclestein. Learn more about this muscle replica model and Axis Scientific's other great products.

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Chest Pain & Shoulder Pain Relief

Chest pain & shoulder pain can happen when people overwork their chest, and don’t work enough on their upper back. This can lead to a lot of problems including shoulder tightness, shoulder pain, and sometimes even numbness/tingling down the arms. My friend Jack from The Healthy Gamer on YouTube, stopped by to get some shoulder pain and chest pain relief tips.

Chest stretches are not only a great way to help stretch your pec muscles, but they also helps improve posture and shoulder tightness as well. Using a foam roller is a great way to stretch the chest area.

A prayer stretch or child’s pose is a great way to stretch your shoulders and upper back. It also helps stretch your lats if you stretch at a slight angle.

You can also stretch your chest and pec muscles seated in a chair. This really helps open up the area, and you don’t have to get down on the floor to stretch.

Your latissimus dorsi muscles are also important to stretch with tight shoulders because they are connected to the scapula or shoulder blade. Getting in a lunge position and stretching up and across your body is a great way to stretch the lats and your shoulder.

Using a swiss or therapy ball, is another great way to stretch out your chest and pec muscles. Lying over the ball on your back with your arms out feels so good!

The last set of exercises that can help with chest and shoulder pain are I’s, T’s, Y’s, and W’s. They are great for strengthening the upper back and help with correcting that forward posture. If you use a swiss/therapy ball, it makes you engage your core muscles as well for an even better workout.

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Shoulder Pain Relief, Featuring John Malecki The Builder

Shoulder pain can come from many things including tendonitis, bursitis, rotator cuff tears, labral tears, and arthritis. My friend John had several shoulder injuries while playing in the NFL that resulted in labral repair surgeries. Now he builds custom furniture on his YouTube Channel! He stopped by for some help with shoulder pain.

If you’ve had any kind of surgery, make sure you are cleared to do exercises, and you are no longer on precautions.

The first stretch is a swiss ball roll out. If you don’t have a swiss ball, you can use a table top or counter top. You will slide your arm forward with your thumb facing upward towards the ceiling and lean your body forward until you feel a stretch. You can stabilize the ball with your other hand. Hold it for 3-5 seconds, and start off with 10-15.

The next stretch is a chest stretch on the swiss ball. You want to lie on your back with your feet on the ground in a table top or half bridge position. Roll enough over it to let your shoulders rest on the ball. Reach your arms up and back and let them hang down. If that is too much, you can make a W motion with your hands out to the side. Hold this for 30 seconds, and do it three times.

Now you will lie on your stomach in prone. For Is, put your arms straight out in front of you with your thumbs up (like an I). Keeping your arms straight, raise your arms up off the ground. For Ts, put your arms straight out to the side of you with your thumbs up (like a T). Keeping your arms straight, raise your arms up off the ground. For Ys, with your thumbs up, put your arms straight out in front of you at an angle (like a Y). Keeping your arms straight, raise your arms up off the ground. Finally for Ws, put your arms out to the side with your elbows bent and palms down (like a W). Raise your arms up off the ground squeezing your shoulder blades together.

Then you will do a shoulder internal rotation stretch. Standing up or sitting in a chair. Take a towel with your good arm, and drape it back behind your shoulder. Grab the towel below and behind your back with the arm to be stretched. Gently pull upward with the good arm, pulling the bad arm up the back. You can hold this for 30 seconds, repeating 3 times, or you can pull it up and down 10 times continuously.

Now you will do some exercises with a resistive band. The first exercise with the band is going to be serratus punches or scapular protraction. Wrap the band around you, and keep your arms straight in front of you. Punch forward, but try not to bend your elbows. Now you are going to hold the band in front of you and put your thumbs up on top. Start off with ten.

The next exercise is bear hugs. With the band still wrapped around you, this time come out and around as you push forward, like you are giving someone a bear hug. Make sure to come out and around when you come back. Then you are going to do rows or scapular retraction. You can use your feet as an anchor. You want to keep your elbows in close to your body and make a rowing motion. Try to squeeze your shoulder blades together when you pull back. Make sure you are using a slow controlled motion. Do ten of each of these. Start off with the lightest band, which is usually yellow.

Finally, you will do a shoulder external rotation with a resistive band. Try to keep your elbows by your sides through out the exercise. Keep your elbows at about a 90 degree angle and your thumbs up towards the ceiling. Also try to keep your wrists in a neutral position. You don’t want to over stress your wrists, and then have a wrist injury. Slowly pull both arms out away from each other keeping your elbows at your side, and then slowly come back in. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive band.

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Shoulder & Neck Pain Relief with Chazz from Chazzzisawesome

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