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.

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.

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

10 Best Rotator Cuff Exercises for Strengthening

These rotator cuff exercises are not only for the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis), but they are also for many of the muscles around the shoulder and that connect to the scapula. They all work together, so it’s important to exercise all the muscles, not just the specific rotator cuff muscles.

The first set of exercises are pendulums. These are circles, side to side, and front to back. They really help open up the shoulder joint and get all the muscles warmed up.

The next set of exercises are isometric exercises. These are great for when you are on precautions and are not suppose to do movements with the shoulder or when the movement hurts too much to do. Shoulder internal and external rotation isometrics are an effective way to start strengthening the muscles gently.

Now you will do internal and external rotation exercises with a weight. These can be done lying on your side, and are a great next step once the isometric exercises become easy.

Now you will do Is, Ts, Ys, and Ws. These are some of the best ways to strengthen your thoracic back, or the upper back.

Then you have rows and bear hugs with a resistive band. Both of these do a great job strengthening the shoulder and helping with stability of the shoulder.

Serratus punches can be done several ways, but an easy way to do them is with a resistive band. When the serratus muscle is weak, it can cause scapula winging. This can cause a lot of shoulder instability and pain.

Finally, you will strengthen your biceps. The long head of the bicep comes up into the shoulder under the supraspinatus, and it attaches to the labrum. So it’s very important to keep strong as well.

Related Videos:

Rotator Cuff Exercises with Resistive Bands

Rotator Cuff Exercises with Weights

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