20-Minute Shoulder Pain Relief Routine with Real-Time Stretches & Exercises

This 20-minute shoulder stretching & exercising routine is done in real time so it's easy to follow along. These shoulder stretches & exercises help loosen up the area & strengthen the muscles around the joint. Buy a worksheet with this routine www.askdoctorjo.com/20-minute...
Start off the shoulder routine warm up to get the muscles ready. Shoulder circles, shoulder Ts, and arm circles are a great way to get the muscles loose.
Shoulder flexion and scaption are a good way to start the routine to start activating the muscles, but still working up to bigger movements.
Then some stretching for the muscles and joint capsule will help relax and lengthen the muscles. Upper trapezius stretch, posterior capsular stretch, and triceps stretch should help free up the shoulder joint.
Next, exercising the rhomboids with scapular squeezes, and then stretching them will not only help with the shoulder, but it will also help with the upper back.
Finally, a D2 PNF (proprioceptive neuromuscular facilitation) exercise and a chest stretch will help open up the chest area as well.
Related Shoulder Videos:
Dr. Jo's Shoulder Pain Playlist:
• Neck & Shoulder Pain R...
Shoulder Pain Treatment & Rehab Stretches:
• Shoulder Pain Treatmen...
Shoulder Pain Top 3 Exercises:
• Shoulder Pain Top 3 Ex...
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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: www.askdoctorjo.com/support
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20-Minute Shoulder Pain Relief Routine with Real-Time Stretches & Exercises
• 20-Minute Shoulder Pai...
www.askdoctorjo.com/20-minute...
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.

[@AskDoctorJo]

Buy a worksheet with these achy back relief moves at: www.askdoctorjo.com/20-minute-shoulder-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@kautentixo]

Hi Doctor Jo. New subscriber here. Doctor, what is the best exercise for those who suffer from both scoliosis and osteoarthritis of lumbar. Thanks Doc.

[@AskDoctorJo]

Thanks. I have several videos for both. As long as you are not on any precautions given by your doctor, it should be okay to do exercises for both. You can find them at: kzbin.info

[@rnupnorthbrrrsm6123]

Why I haven’t been watching and DOING your videos every day is beyond me 🙄 I should know better, I’m a nurse but I wait until something is wrong then try and fix it 😚 At 54, I’m realizing I’m not 18 anymore and had better change my ways and start taking care of myself !!!! Thank you for sharing your knowledge in such a pleasant way !!!!

[@indrasampanthan1867]

5

[@AskDoctorJo]

You're welcome!

[@kevinXD71]

I woke up the next morning and the first thing I thought about was your video because I didn't feel pain anymore! Thanks

[@AskDoctorJo]

You're welcome!

[@alwaysallie7451]

Thank you so much Dr. Jo! I was in excruciating pain for several days. I hate having to take meds, but I had no choice. After doing this video 3x’s over the last 3 days I have not had to take any pain killer since yesterday! I will continue using this 1-2x’s per day. Thank you again for your expertise! *Subscribes*

[@kijaz866]

I had a on off shoulder pain from like 7 to 8 years.... i went though all medical screening procedures and it's found that i had just muscle spasm....I'm doing this routine from approximately a week and im 90 percent better....thank you 🥰

[@AskDoctorJo]

You're welcome.

[@amparoremotin3699]

I'm watching ur video doc coz I'm suffering from severe right shoulder pain for 2mos already, I can't raise my shoulder nor touch my back,

[@JOYCERwakinangaNyinobusingye]

​@amparoremotin3699 thank you.

[@JOYCERwakinangaNyinobusingye]

Hope to improve soon coz the few days I have tried to follow,feel better

[@oksimlee]

Doctor Jo, Thank you so much for your videos. Every time I watch your new videos, I learn. Really appreciate your clear directions AND love your assistants 🐶 . I am a big fun and I wanted to say “Thank you”🙏

[@AskDoctorJo]

You're welcome! 🐾

[@annabuat2007]

Just so you know I’m only doing your exercises because you’re so wonderful to us that are in so much pain! Wish I could meet you someday! You’ve helped me so much! 👍😊

[@AskDoctorJo]

😎

[@heartbeatingforGod]

Thank God for your life and everything that you do Dr. Jo. You helped a lot of sufferers like me. I cannot thank you enough, the Good Lord bless and keep you always

[@AskDoctorJo]

You're welcome, and thank you!

[@seabasssupremacist]

I just did 3 of Dr Jo's exercise routine videos for my shoulder and neck pains and boy did i feel significantly better. Such an easy and well explained tutorials. Thanks Dr!!

[@AskDoctorJo]

You're welcome!

[@chokalateboywonder]

love this it really helped

[@elenawilliams6161]

Thank you so much, Dr Jo! I love ALL your exercises! You're THE BEST!🤩🤩🤩🥰🥰🥰

[@AskDoctorJo]

You’re welcome, and thanks!

[@mindybroffmantakara8287]

This is a wonderful 20 minute workout for my shoulders. Thanks Dr.🙏🥰

[@AskDoctorJo]

You're welcome!

[@petergalan6945]

Great shoulder streching

[@josie232]

Dr Jo, this is so good for my shoulders. I love your style. Thank you. 😊

[@AskDoctorJo]

Thanks, and you're welcome.

[@bessygonzalez5804]

Amazing, Dr. Jo Thank you very much. I was really bad back, shoulders and neck and these exercises and stretching has helped a lot.

[@AskDoctorJo]

You're welcome.

[@jameslove24]

Your the person that help me to recover from pain and injuries as an athlete its very common to get in pain and you give us such a great relief exercise and absolutely free God made you for us Thank God 😊

[@billycandale9588]

Thank you I needed this ❤️🤍❤️

[@AskDoctorJo]

You're welcome.

[@vibrantcolours5857]

my saviour always thank you very much!!

[@AskDoctorJo]

You're welcome!

[@ashleymyrah2056]

I loved this doctor jo

[@pabale4]

I felt so relaxed after this session!

[@yashchaudharythenics]

I needed this You are a lifesaver jo 💯

[@superinnovated]

my 1st time i felt relieved will watch everyday thank you jo

[@isaacsanchez8077]

Been suffering from shoulder pain for awhile. Left side one. Found this video and I’ve been doing a couple days a week for 2 weeks so far. Can’t thank you enough for helping me. I’m pain free now. Not going to stop.

[@AskDoctorJo]

You're welcome. I'm glad it helped!

[@olivet5672]

Thank you so much! I did this and the pain went away! 💜

[@AskDoctorJo]

You're welcome!

[@neorriva8503]

This feels soooo good omg ❤️ Thank you for the videos ❤️✨

[@AskDoctorJo]

You're welcome.

[@lorrainesanie1763]

What a blessing you are. One in a million!❤️

[@AskDoctorJo]

Thank you!

[@maisiecastro1]

Thank you so much Rita

[@AskDoctorJo]

You're welcome.

[@monfelmateo6868]

Thank you Dr Jo!

[@AskDoctorJo]

You're welcome!

[@user-zf7rs2bl1r]

I do many different routines for neck and shoulders, and this is the best overall. It has stretches I have not seen elsewhere.

[@dinab7852]

Thank you for your great videos. I watch them and use them a lot since recently discovering this channel. And you are so friendly. Great personality!

[@AskDoctorJo]

You're welcome, and thanks!

[@mombeolunyonyi8027]

Thank you Dr Jo for your helpful exercises.

[@AskDoctorJo]

You're welcome.

[@charliegowing9471]

Love this and your other sessions that I have tried. I like your constant talking throughout the stretch, it definitely helps. Thanks you from Charlie in Syracuse NY

[@AskDoctorJo]

Thanks, and you're welcome.

[@krishnakkoneru4411]

Very clear doctor.Thank you

[@AskDoctorJo]

You're welcome.

[@planty3123]

I think yours is the only disclaimer alert that makes me genuinely smile and I thank you for that!

[@AskDoctorJo]

You're welcome. 😎

[@valtterihiltunen5700]

Thank you!

[@AskDoctorJo]

You're welcome!

[@dinab7852]

I love all the videos I've watched so far on your channel. Your explanations and the amount of time you demonstrate each exercise is perfect. This is one of my TOP 3 favorite videos I've watched & exercises I've been doing so far several times/week. So helpful! Thank you!

[@AskDoctorJo]

Thanks, and you're welcome!

[@pankajpatel1228]

Best exercise with explaining very well .

[@alicegiordano8255]

I have a sore shoulder & grateful to have these exercises to .I expect they wil help. You explain things very wel

[@rosesinger534]

Excellent video! Thank you

[@AskDoctorJo]

Thanks, and you're welcome!

[@anoushkaagarwal931]

I had bad pain because of working on my computer for hours on end, and I started following your videos a week ago...My pain is sooo much lesser now so thank you so much Dr!

[@AskDoctorJo]

You’re welcome!

[@candylim2446]

Thanks for your kindness teaching

[@AskDoctorJo]

You're welcome.

[@user-lt3ru8ob8y]

Excellent! I like that you keep reminding me to breathe because I always tend to hold my breath when I'm focusing. Thank you

[@AskDoctorJo]

You're welcome.

[@padukkageperera4045]

Good explanation exercise. I have rheumatoid arthritis. When i doing exercise its painful. Its ok to continue?

[@moustafah.othman9887]

Thanks alot! You're amazing and your explanation so clear!

[@AskDoctorJo]

You're welcome, and thanks!

[@fernandaspino9793]

Thank you making this video. I feel like it addresses my concerns perfectly.

[@AskDoctorJo]

You're welcome.

[@monicamejia1687]

Thanks for letting my body heal ❤

[@AskDoctorJo]

You're welcome.

[@ElliottLaw]

Thank you so much for your time. This video has helped me so much.

[@AskDoctorJo]

You're welcome.

[@goodolddays3094]

Thank you.I felt so relax and sleep very good last night after I did these stretches.

[@AskDoctorJo]

You're welcome.

[@alishahar115]

Both the stretching and the doggies have really helped my recovery. thank you!

[@AskDoctorJo]

You're welcome! 🐾

[@amandaswinney6600]

I did this routine after waking up with a painful left shoulder blade area (no idea why) that day and the next and no more pain. You are amazing, Jo! Love these "real time" routines. I just joined your Patreon group and can't wait to try those wellness workouts!

[@AskDoctorJo]

Thanks! Glad they are helping.

[@mikioni]

Thanks 👍👍

[@AskDoctorJo]

You're welcome.

[@alladaalnsarma1072]

Thank you so much .

[@AskDoctorJo]

You're welcome.

[@drvishnu8032]

Really helpful,being a physio will make ur exs plan easy

[@hildasumer7065]

Thank you Dr. JO you are amazing thanks alot

[@AskDoctorJo]

You're welcome, and thanks.

[@abdelabdou2470]

thanks doctor, happy to follow your video

[@AskDoctorJo]

You're welcome, and thanks.

[@sarama4153]

Tysm, dr Jo!! Sharing!!

[@AskDoctorJo]

You're welcome!

[@thamle8602]

Thank you so much

[@AskDoctorJo]

You're welcome.

[@yusufsaleh5445]

i love about this channel is no nudity and straight on point

[@kitoodsa8174]

Thank you for your video.

[@AskDoctorJo]

You're welcome.

[@alma14594]

Thank you. This video is incredibly helpful for motivation.

[@AskDoctorJo]

You're welcome.

[@tiagofernandez071]

Thanks great stretch

[@AskDoctorJo]

You're welcome!

[@valtterihiltunen5700]

thank you so much!

[@AskDoctorJo]

You’re welcome!

[@emmatorrefranca5019]

I love it this exercise for my frozen shoulder thank doc.jo God bless

[@AskDoctorJo]

You're welcome.

[@anisahamed1850]

Thank you 🙏

[@AskDoctorJo]

You're welcome.

[@suryapurna6306]

Thank you Dr

[@AskDoctorJo]

You’re welcome.

[@discoveringdessertsduo898]

Your videos are very helpful - thank you !

[@AskDoctorJo]

You're welcome!

[@PushpaSAnand]

Thank you dr jo for this video ❣ This one is a creative & simple to follow .

[@AskDoctorJo]

You’re welcome.

[@sobanaganeshan4504]

Thank you Dr. It's very helpful for me

[@AskDoctorJo]

You're welcome.

[@jacquinafernandes6634]

Thankyou so much for these wonderful excercis great👍👍👍👍

[@AskDoctorJo]

You're welcome.

[@GwenNeely]

Thanks!

[@AskDoctorJo]

You're welcome, and thank you for your support!

[@veronasmith4625]

Thanks for that exercise ,I am feeling much better

[@AskDoctorJo]

You're welcome.

[@aaryanrn.473]

Thank you so much Dr😍

[@AskDoctorJo]

You're welcome.

[@malc.malc510]

Thanks Doc!

[@AskDoctorJo]

You're welcome!

[@simonsmith7918]

Thank you very much Dr Jo, I hurt my shoulder during lockdown doing dumbbell exercises and it was good to watch this video to repair/rehabilitate my shoulder.

[@AskDoctorJo]

You're welcome.

[@akochimgapo1410]

Thank You.

[@AskDoctorJo]

You're welcome.

[@janetsfollies2406]

Wow! That was so helpful!! I've been in horrible pain with a shoulder knot and no sleep for three days. You're better than a handful of Tylenol!! Thank you very much! I'll do this again before bed tonight.

[@AskDoctorJo]

You're welcome!

[@nydiaquiroga2002]

Your videos have helped a lot of my pains.Thanks for your expertise !

[@AskDoctorJo]

You're welcome!

[@sarahyulia3540]

Thank you so much 🙏 it's work

[@AskDoctorJo]

You're welcome.

[@lucilacapunitan6810]

I love iit!! Stay blessed❤🙏

[@AskDoctorJo]

Thank you!

[@tammytinhorn-fz6jj]

That was great!

[@AskDoctorJo]

Thanks!

[@wag4life256]

Wow thank u very good especially the sord/spear n the clasping of the hand behind.

[@AskDoctorJo]

You're welcome.

[@ramakrishnaiahbatchali2936]

Thanks Dr

[@AskDoctorJo]

You're welcome.

[@ajaysinghmankotia2253]

Thank you.

[@AskDoctorJo]

You're welcome.

[@SuperJosyan]

Fantastic, thank you!!!

[@AskDoctorJo]

Thanks, and you're welcome!

[@asadjong6664]

thanks sister! Oll time following

[@AskDoctorJo]

You're welcome!

[@das7711]

Thanks Dr. Jo long time sub. Thanks for these your Hip flex or routine really helped me. Now my shoulder is giving me problems so I start these. It sucks getting old :(

[@mytitaoh8801]

thank you so much for this very helpful video for frozen shoulder🥰🥰🥰

[@AskDoctorJo]

You're welcome.

[@santhirisanthiri263]

thank you

[@AskDoctorJo]

You're welcome.

[@williamswilliams5617]

Awesome, thank you.

[@AskDoctorJo]

You're welcome.

[@esperanzamartinez-nadeau4734]

Thank you, already feel a difference!

[@AskDoctorJo]

You’re welcome!

[@OUTSIDER40]

This was helpful, thank you 👍

[@AskDoctorJo]

You're welcome.

[@sivakumaripulipaka4806]

Good suggestion

[@sorourh7825]

It’s very good exercise Thanks dc joe 💜

[@AskDoctorJo]

You're welcome.

[@mattc8962]

This is really helped me. TQ Dr. Jo

[@AskDoctorJo]

You're welcome.

[@seenathomas9727]

Really its working thank you doctor

[@AskDoctorJo]

You're welcome.

[@catalinafernandez2657]

Thank you for sharing this exercise. I am starting to relieve from my pain in my shoulder. God bless.

[@AskDoctorJo]

You're welcome, and thanks.

[@Middlenamejane]

I could cry at how ideal this video is for me. Thank you! Tell you're dog I said hi

[@AskDoctorJo]

You're welcome 🐾

[@debb1371]

I've been having pain in my right shoulder, even taking muscle relaxers. I've been doing this video 3x day and my shoulder is getting progressively better. Thanks Dr Jo!!

[@AskDoctorJo]

You're welcome!

[@haliza1967]

This exercises sure relieves my shoulder pain. This is my go to video everyday.. Thank you doctor Jo.

[@AskDoctorJo]

You're welcome.

[@shirleymartin3605]

Fabulous thank you

[@AskDoctorJo]

You're welcome.

[@martinam6]

Like the dog 🥰. And the excercise of course

[@AskDoctorJo]

🐾

[@magreetanongrumstephenson4563]

Hi Dr, Jo thank for all your videos it's really help me a lot

[@AskDoctorJo]

You're welcome.

[@mercyanonuevo701]

Thank u Doc God bless u.

[@AskDoctorJo]

You're welcome, and thanks.