Shoulder Tendonitis Exercises for Pain Relief - Ask Doctor Jo

Summary

In this informative video, Doctor Jo presents a series of effective exercises to alleviate shoulder tendonitis. She emphasizes gentle movements like pendulum swings, shoulder shrugs, and squeezes to relax and strengthen the shoulder muscles. Using resistance bands, she guides viewers through essential exercises including external rotations, shoulder flexion, extension, abduction, and scaption. Each exercise is explained in detail, focusing on proper form and control to avoid further irritation. This comprehensive routine is designed to support rehabilitation and improve shoulder mobility, making it a valuable resource for those experiencing shoulder pain.

Takeaways

• 😀 Pendulum exercises are effective for loosening up the shoulder muscles and tendons.
• 😀 It’s important to perform pendulum movements using your body to minimize active shoulder engagement.
• 😀 Side-to-side and front-to-back movements help further relax tight shoulder muscles.
• 😀 Using a lightweight object, like a soup can, can enhance pendulum exercises for better joint mobility.
• 😀 Shoulder shrugs should focus on lifting the shoulders straight up and holding for a few seconds.
• 😀 The shoulder squeeze exercise strengthens the shoulder blades by encouraging a backward and downward motion.
• 😀 External rotation with resistance bands helps maintain elbow position and strengthens shoulder stability.
• 😀 Keeping the elbow straight during shoulder flexion is crucial to avoid injury during rehabilitation.
• 😀 Controlled shoulder extension should maintain an upright posture and limit movement to avoid excessive strain.
• 😀 Scaption movements, lifted at a 45-degree angle, help target the shoulder muscles effectively.

Q & A

What is shoulder tendonitis?

Shoulder tendonitis refers to inflammation of the shoulder tendons, leading to pain and discomfort in the shoulder area.

Why are pendulum exercises recommended for shoulder tendonitis?

Pendulum exercises help to loosen up the shoulder muscles and tendons, promoting relaxation and mobility without straining the affected area.

How should the pendulum exercise be performed?

Lean over slightly and let the affected arm hang down, using your body to create movement. Perform circular, side-to-side, and front-to-back motions for about 10 repetitions each.

What is the purpose of using weights in shoulder exercises?

Using light weights, like a soup can, during shoulder exercises can help to open up the joint further and increase the effectiveness of the movements.

What technique should be used for shoulder shrugs?

For shoulder shrugs, raise your shoulders straight up without hunching your head, hold for 3-5 seconds, and then lower them back down.

How can the shoulder squeeze exercise be correctly performed?

To perform a shoulder squeeze, imagine squeezing your shoulder blades towards your spine, keeping your elbows close to your body. Hold for 3-5 seconds before releasing.

What types of resistance bands are recommended for strengthening exercises?

Thera-band resistance bands are recommended, starting with the lightest color (yellow) to ensure safe and effective rehabilitation.

What is the significance of controlling movement during exercises?

Controlling the movement during exercises helps prevent further irritation to the shoulder and ensures proper engagement of the muscles being worked.

How high should the arm be lifted during shoulder flexion exercises?

During shoulder flexion exercises, the arm should be lifted to about 90 degrees to avoid irritation of the shoulder tendons.

What is the scaption movement and its importance in shoulder rehabilitation?

Scaption involves lifting the arm at a 45-degree angle, which targets the shoulder muscles effectively while minimizing stress on the tendons. It is crucial for balanced shoulder rehabilitation.