Neck & Shoulder Pain

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.

7 Great Shoulder Rehab Exercises

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There are many shoulder rehab exercises. If you’ve had shoulder surgery, make sure you are no longer on any precautions, and are cleared by your doctor or physical therapist to start these exercises. 

The first exercise is a simple shoulder or scapular squeeze. It’s easy to do once you get the correct technique. Make sure you are using your muscles to squeeze the shoulder blades together.

The second one starts in quadruped. This is great for shoulder stability. By tapping your hands back and forth, your shoulder muscles have to work hard to stabilize the shoulder. If quadruped is easy, you can try them in a modified plank position. If that is still easy, you can do them in a plank position.

The rest of the exercises will be performed with the Tension Toner. It’s a great tool for shoulder rehab and shoulder exercises in general. It’s a great way to use multiple muscle groups at one time. It can give you that extra push in your rehab or workout. The Tension Toner is also great for rehab and working out various other areas of your body.

The third exercise is a bicep curl. Having strong biceps if very important for your shoulder. Make sure to go through the full motion and keep your elbows by your side.

Next will be a shoulder flexion exercise. Then you will do shoulder abduction. When first starting, make sure you only raise your arm to about 90 degrees to avoid impinging your shoulder.

Finally with the band anchored in a door, you will do a shoulder press, and then rows. These are both great exercises to activate the muscles in the front and back of your shoulders.

Related Videos:

Real Time Shoulder Exercise Routine

Top 3 Shoulder Exercises

Real Time Levator Scapulae Stretch to Relieve Neck Pain & Shoulder Pain

Stretching the levator scap can help prevent and relieve shoulder and neck pain and tightness, as well as help relieve headaches.

The levator scap sits at the back and side of the neck.  It helps elevate or lift the scapula (shoulder blade). When we have a lot of tension, sit at a computer for a long time, or drive for a long time, we tend to irritate this muscle. It can not only cause shoulder and neck pain, but it can also cause tension headaches.

Related Videos:

Neck Pain Stretches

Tension Headache Relief Stretches & Exercises

Easy Upper Trap Stretch to Relieve Neck Pain & Shoulder Pain

Stretching the upper trap (or upper trapezius) can help relieve neck and shoulder pain. When we sit for long periods hunched over a computer, we can overwork this muscle, and it can become fatigued and tight.

Related Videos:

Neck Pain Stretches & Exercises

Shoulder Pain Stretches & Exercises, Real-Time Routine

Shoulder Internal Rotation with a Weight for Shoulder Mobility

Shoulder internal rotation with a weight is a great way to help increase shoulder mobility.

To perform Shoulder Internal Rotation with a Weight:

  1. Lie down on your side with the arm you want to exercise on the ground. Bend your elbow about 90 degrees and keep it close to your body.

  2. Using a weight, bring your hand up from the floor to your stomach, and 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.



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