Neck & Shoulder Pain

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

Relieve Shoulder Pain from Trigger Points & Muscle Knots

Buy the muscle knot worksheet!The shoulder area is a common place to get trigger points, aka muscle knots. Trigger points are basically when a specific area on a muscle gets irritated and tightens up into a ball or knot. These stretches and exercises may help relieve shoulder pain and soreness from muscle knots and trigger points.

Starting off with shoulder circles and shoulder (or scapular) squeezes will help get the muscles moving and warmed up.

Next, stretches like the upper trap and levator scapulae stretch will help relax and loosen up the muscles to help release the knots.

Finally, if the stretches are too difficult or maybe you are on precautions to not do those movements, a ball can be used to put pressure on the trigger points directly. A little pressure goes a long way, but too much could irritate it more.

Related Video:

10 Best Trigger Point & Muscle Knot Stretches

Trigger Point Release

Relieve Shoulder Impingement From Bad Posture

Buy shoulder impingement worksheetShoulder impingement is a general term for inflammation in the shoulder between the scapula (shoulder blade) and the rotator cuff, and it often comes from bad posture.

When shoulder impingement comes from poor posture, it’s often because we are lifting and rolling our shoulders forward. These stretches and exercises may help.

Starting off with a simple shoulder or scapular squeeze will help stretch the chest area and strengthen the upper back area.

Next, a levator scapulae stretch is a great way to relax the muscle that gets overworked when we are stressed.

Seated Ts will also help open up the chest and work the upper back muscles as well. A thoracic side bend will help stretch out the latissimus (lats) muscle which can cause pressure on the scapula when tight.

Finally, getting on all fours or in quadruped, a cat/cow or cat/dog and a prayer stretch (child’s pose) at an angle will also help stretch the upper back and lat area.

More Shoulder Videos:

Shoulder Impingement Exercises

Frozen Shoulder Stretches & Exercises

How to Use a Percussion Massage Gun for Shoulder & Neck Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to iReliev for sponsoring this video and providing Doctor Jo with a free Wireless Percussion Massager to use. If you purchase products from these links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to buy the iReliev Percussion Massager!

Percussive Massage Therapy is a popular, new rehab treatment that uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers. The continuous taps help muscles relax and heal.

A percussion massager (aka massage gun) works great to help relieve shoulder and neck pain. Focusing on areas like the levator scapulae and upper trap muscles is a good place to start. But make sure to be aware of the precautions before beginning. An important precaution is to not use a percussion massager on the front of the neck.

Like a traditional massage, a percussion massager helps to reduce inflammation and increasing circulation. It can help relax tight muscles, break up scar tissue and adhesions, and minimize muscle soreness and tension. Some studies have found percussive therapy to be as effective as massage in preventing DOMS (delayed onset muscle soreness).

In this video, I’m using the iReliev Wireless Percussion Massager. In addition to being wireless, the unit is very quiet, and it comes with four different head attachments to target various areas. It also includes a nice carrying case to keep everything organized and in one place

Other Ask Doctor Jo Videos:

iReliev Wireless TENS / EMS Therapeutic Wearable System Review

Shoulder Pain Relief Stretches & Exercises

Shoulder pain can be caused by muscle tightness and/or weakness. These shoulder stretches and exercises may help relieve shoulder pain.

The first two shoulder stretches are pendulums and table slides. These will help loosen up the shoulder joint and relieve pain and tightness.

Next are shoulder exercises with a resistive band. Shoulder external rotation and rows help strengthen the muscles around the shoulder to help stabilize it, which will also relieve shoulder pain.

Finally, there are serratus punches. These can be done without or with a resistive band.

Related Videos:

Shoulder Pain Treatment & Rehab Stretches

Shoulder Pain Top 3 Exercises

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