Got Shoulder Pain? Try This Exercise for INSTANT Pain Relief!

hey everybody it's doctor jo and super bear. and today i'm going to show you my favorite exercise to relieve shoulder pain. so let's get started. so my favorite exercise for shoulder pain is the shoulder squeeze or a scapular squeeze. so we're going to do this in real time. i'm going to go through with exercises, but instead of for reps, we're going to do for time. so we're going to do 30 seconds and then take a break. and we're going to do three sets of 30 seconds. so you're just going to kind of go at your own pace. i'm going to go ahead and start the clock here to give us a buffer at the beginning. so with shoulder squeezes, make sure you keep your shoulders down. a lot of times people want to come up this way. imagine that someone's hand is on your spine and your back and just squeeze back like you're trying to squeeze that hand on your on the spine. maybe just a three to five second hold and then relax. but make sure you're trying to keep those shoulders down. so again it's not this up and back, but it's really relaxing those shoulders and squeezing back. now i'm kind of using my elbows as a guide. i think a lot of times when you're doing these and you haven't done them before, using the elbows is a nice way to kind of guide back there. but you want your muscles to do the work. so it's not just your elbows going back and forth like this. it's really getting that squeeze with those rhomboid muscles in that shoulder area to really get those muscles activated and kind of reset that chest area. so again squeezing and holding back. and that three to five seconds kind of relax. now remember go at your own pace. you don't have to go as fast as me. or if you've watched this a couple times, you kind of go at your own pace. you know you can take a break in between or you can kind of do it continuously like this. now this is my favorite exercise. i found that a lot of my patients with shoulder pain really get some good relief. this also helps open up the chest area. it's great for postural issues if you kind of roll forward like this doing that shrimp motion. so this is my favorite. you know everybody's a little bit different, so there's a lot of other options there. but again that squeeze coming back and then doing that hold three to five seconds. if you feel like you're just doing those elbows, you can do the squeeze without the guidance of your elbow. so i'm just kind of squeezing back now. again imagining that someone's hand is right on your spine. you're trying to squeeze those shoulder blades together or this the scapula back there. so that nice big squeeze and then relax. it shouldn't be painful. might be a little uncomfortable. you might feel some tightness in the chest pec area. a little bit tightness in the back there, but it shouldn't be painful. so there you have it. that was my favorite exercise to relieve shoulder pain. if you're interested in checking out some other exercises and stretches for shoulder pain, because like i said this might not be your favorite, click on the playlist up there. and remember, be safe, have fun, and i hope you feel better soon.