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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