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Shoulder Stretches & Exercises - Moderate Whole Body Wellness Challenge

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These general shoulder stretches & exercises are simple, but effective in helping to strengthen the shoulders & relieve shoulder pain. This shoulder routine is performed in real-time so it's easy to follow along. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-shoulder-moderate-worksheet

This shoulder routine is Day 5 in my Moderate 10-Day Whole Body Wellness Challenge. Learn more about the challenge and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/moderate-challenge

These shoulder stretches and exercises are also great for helping to improve posture, decrease shoulder tightness, and improve overall shoulder flexibility. They are not only great for the shoulders, but they are also great for the neck and upper back.

For this routine, you will need a resistive band, and be close to a door or wall to anchor it.
This is the resistive band I’m using: https://amzn.to/3jF6weh (affiliate link)

Let’s begin with a quick 2 minute warm up to help get the shoulder muscles loose and ready to go. Shoulder circles, arm circles, shoulder squeezes, and seated Ts will help the muscles get ready for the routine.

Starting off with standing resistive band exercises is a great way to activate the muscles to help with strengthening and stability. Shoulder flexion, abduction, extension, and scaption with a band will help activate the muscles around the neck to improve stability and decrease pain.

Then going into some full stretches with an upper trap stretch and levator scap stretch will really help improve motion and decrease tight muscles.

Finally, seated rows, shoulder external and internal rotation, and biceps curls with a band are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 5 of the Moderate Whole Body Wellness Challenge. See you back here for Day 6: https://youtu.be/r3JC_c-1s0M

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist:

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist:

Shoulder Pain Treatment & Rehab Stretches:

Shoulder Pain Top 3 Exercises:


Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: https://www.askdoctorjo.com/support


Shoulder Stretches & Exercises - Moderate Whole Body Wellness Challenge:

00:00 - Shoulder Stretches & Exercises
00:26 - Shoulder Warm-up
03:00 - Shoulder Flexion with a Band
05:54 - Shoulder Abduction with a Band
08:45 - Shoulder Extension with a Band
11:34 - Shoulder Scaption with a Band
14:23 - Upper Trap Stretch
17:13 - Levator Scapulae Stretch
20:04 - Seated Rows
21:33 - External Rotation with a Band
24:23 - Internal Rotation with a Band
27:20 - Bicep Curls with a Band

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.
shoulder pain, shoulder, tendonitis
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