Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask! Be safe. Have fun. And I hope you feel better soon.

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Shoulder Sleeper Stretch for Internal Rotation Range of Motion

The shoulder internal rotation sleeper stretch is a great range of motion stretch to help improve shoulder internal rotation.

To perform the shoulder internal rotation sleeper stretch:

  1. Lie down on your side with the arm you want to stretch on the ground. Slide your arm up to where your shoulder and elbow are at about 90 degrees. Place the other hand on the back of the hand of the arm you want to stretch.

  2. Gently push downward with the other hand with the palm going towards the floor until you feel a stretch.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Clamshell in Sidelying Exercise for the Hips

The clamshell in sidelying is a great exercise for the hips. It may seem easy at first, but will get harder the more reps you do.

To perform the clamshell in sidelying:

  1. Lie on your side with your knees bent forward where your heels are aligned with your body.
  2. Keeping your body perpendicular with the ground, and not rotating your hips, lift the top knee towards the ceiling, keeping your feet together. Slowly come back down.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Isometric Cervical Flexion for Neck Strengthening

Isometric cervical flexion for neck pain is a simple way to help strengthen your neck muscles.

To perform isometric cervical flexion:

  1. Start with your shoulders relaxed and your head in a neutral position. Place your hand on the front of your head to keep your head from actually moving.

  2. Push your head gently into your hand like you are going to touch your chin to your chest.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

10 Best Shoulder Passive Range of Motion Stretches (PROM)

Shoulder passive range of motion (PROM) stretches are to get movement in your shoulder without activating your muscles. This can be used whe it’s too painful to actively move, or when you’ve had a surgery and you are on precautions to not actively move your arm.

Make sure you know which ones you are allowed to do because in some surgeries, you are only suppose to move it a certain amount, even passively.

The first set of movements are Pendulums. These are a great way to get the shoulder and muscles warmed up. They open up the shoulder joint, and usually feel really good when you are having pain. The first one is Pendulum circles, then side to side, and finally front to back.

Next, you will use a pulley system to get that passive range of motion. These are some of my favorites. You can either buy one, or make one at home. The movements are flexion, abduction, internal rotation, and external rotation.

Then you can use a PVC pipe, stick, or cane for passive range of motion. This one is a little harder to make passive, but it will give your shoulder a great stretch. The stretches with this are flexion, abduction, and external rotation.

Make sure if you’ve had a surgery, you are clearing these with your doctor or physical therapist.

Related Video:

Shoulder Passive Range of Motion

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