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20 Min Shoulder Stretching & Strengthening for Pain Relief – Shoulder Pain Exercises Stretches

20 Min Shoulder Stretching & Strengthening for Pain Relief – Shoulder Pain Exercises Stretches


hey everyone it’s your personal trainer
coach Kozak and I’m Claudia and this is a shoulder workout to improve mobility
of posture gain strength and relieve pain 20 Min Shoulder Stretching & Strengthening for Pain Relief Shoulder Pain Exercises Stretches this workout requires either a
couple of light dumbbells a couple of water bottles or a resistance band you
may also want to use a mat for comfort all right let’s begin we’re going to do an upright external
rotation so keeping good posture standing up straight we’re going to
bring our upper arms out to our sides elbows are bent at a 90 on 90 degree
here as well now let’s pull those hands back as our elbows come forward we’re
just rotating at the shoulders 90 degrees and I want you to take it
through that full range of motion now you may not be able to get through as
full the range of motion as we are today and that’s okay come back it better a
little better every time good so rotating bringing those hands back going
through this dynamic range of motion 10 times key in line and on last one I want
you to hold back so hands go back elbows go forward and we’re going to hold for
15 seconds on all of our static stretches today I want you to take it to
about 85% of what you can feel a nice stretch but at the same time don’t hurt
yourself almost there let’s hold four three two
one and good shake it out thank you good stretch yeah good want to start with all
right so let’s bend over for the next one spin our back straight we’re going
to do bent over T rotation we’re going to do thumbs up this first time so
thumbs are up arms are straight and again we’re going to follow that same
method where we’re going through this full range of motion make sure to breathe throughout all of
these movements today thumbs the sky on this one get nice and controlled get a
large branch up to the top and here we go on this last one let’s hold up at the
top for 15 seconds good this is a great one to stretch that intersection where
your shoulders meet your biceps good hold them up hold them up let’s go four
three two one zero good check it loose whoo all right the
next one we’re going to do almost the same movement but the difference is
we’re gonna have our pinkies to the sky so it’s just going to hit a little bit
different spot let’s go and bend over again now this time pinkies to the sky
good I say this one’s going to go a little bit more of that intersection of
your chest and shoulders just loosening up from every direction it’s also a
great one to help improve your posture take that full range of motion pinkies
are up last one right here and last one let’s hold 15 seconds up
feel that stretch pulling them back pulling them back and again you might
not be where we are you might be here right here today and that’s okay
really encourage you to make this routine your own all right pulling apart
let’s do it four three two one and zero good shake it loose we’re going to need
a wall for the next one we’re going to do wall angels so go ahead and make your
way on over to the wall now this is definitely a little more challenging of
a movement that will test your shoulder mobility let’s start with your feet two
to four inches away from the wall and then put our bodies flat up against the
wall from our hips our lower back upper back shoulders and even our head now
let’s go and place your hands and arms up against the wall
now while keeping everything flat we are going to reach up and then pull back
down from our elbows it’s definitely a challenge on this one to keep everything
flat up against that wall this one will definitely expose any weaknesses that
you may have and I’m definitely feeling those pull-ups and dips I did yesterday
right now we’re going through this full dynamic range of motion 15 I’m sorry 10
times halfway right here good all the way up all the way down I feel it
working and stretching like as you get one part up on the wall you feel another
part starts to come up yep good breathe we got a few more after this
and on that last one we’re going to do another 15 second hole but this time
we’re going to do with those elbows down so down and pull those elbows together
down to your back flat on the wall hands flat everything flat the best you can I
know this one hurts and let’s hold it for five four three two one zero
Oh Jake it loose feels so good alright we’re going to do an internal rotation
next so Claudia is going to place your hand on our hip where I’m actually going
to place mine behind my back so there’s a little more challenge movement with
the behind your back you can’t you place it on your hip I want you to reach with
your opposite side arm and grab your elbow and now I want you to take it
through gently ten dynamic range of movements coming forward and back a
little batwing here be careful with this one
this tends to be a sensitive one for many people with shoulder issues you lie
on each you you can even place your hand up front clasp on right hand now in this
last one I want you to pull from that elbow pull that elbow forward I’ll keep
in good posture by pulling holding this one for fifteen seconds in total making
sure to breathe excellent hold four three two one and shake it out and
switch it up hit that opposite side neck again we’re going through that range of
motion and you might find that from worn shoulder the next you get have totally
different flexibility I was just thinking that good ones
my right side is super tight well that’s funny my left one is super tight like I
said just a bunch of pull-ups and just yesterday and I’m feeling those that’s
okay that’s why I’m here doing this recovery work out with you guys happy to
have you here with us today thank you so much for joining us t-mike and on that
last one we’re pulling forward feel that good stretch and again if any of these
try your best to take it to about 85% we feeling a good stretch but we’re
not hurting yourself stretch too far you just end up creating scar tissue and
that’s the last thing that we want to do alright good and hold and last three two
one and zero excellent shake it loose alright we’re going to go to the floor
for the next one Claudia doesn’t isn’t going to use any equipment but I however
I’m going to go ahead and grab my lacrosse ball my peanut ball we’re going
to do a line pullover on this one we’re going to lie back on our flat in our
backs and I’m going to place one of my two balls you decide which I’m going to
use go and use it p-nut ball double-ended ball right on my
traps my upper traps and both of us line down their heads down and we’re going to
bring our arms up overhead Oh feeling that one stretch keeping a slight bend
in the elbows now let’s bring those arms up too they are perpendicular to the
ground and back down now you might not be able to bring your hands all the way
to the grip all the way to the ground and that is perfectly okay if you’re
using a myofascial ball a peanut ball tennis ball find the spot where you need
the most help in those upper traps and place the balls there three more and as
you get into it stretch it out just a little bit more every time last one
right here guys and let’s go last one and now we’re going to hold those arms
down stretch them out all the way down 15 seconds in total good let’s test that
range of motion let’s hold for five four three two one and zero good ok we’re up
on our feet for the next one we’re going to need a wall again for this next one
we’re going to do a straight arm wall stretch so put in place one hand on the
wall and then the closer you get to that wall with your shoulder the harder that
stretch is going to be so the more here easier it is then as you get closer and
closer the harder it is going to get so we’re not doing a range of motion on
this one we’re just going to do the static hold and stretch now you might
not be where Claudia and I are today and that’s okay or you might be more
flexible in which case then go ahead and start to rotate your body the opposite
way that left shoulder this way it’ll really sink that stretch in nice and
deep excellent hold through breathe and three
two one all right excellent okay let’s switch opposite side down opposite on
and again just a 15-second static stretch on this one again my left side
is tighter than my right yeah so this my left side is tighter that’s weird
perfectly normal to have one side tighter than the other all depends on
your recent workouts or injuries or any of the above even the way you sit at
your desk at work speaking of which is a great one to
improve your mobility and hold for three two one zero good and stretch it out
okay for this next we’re going to do a posterior shoulder stretch so we’re
going to bring one arm up reach it across use your opposite arm to help
pull it across and we’re going to hold for 15 seconds so again you might be
like this and that’s okay just take it to where you feel comfortable make this
routine your own today come back do it again you get a little
bit better every time that’s the beauty of it good and three two one and down
take a loop it’s at that other side next excellent
doing that stretching your shoulder and your chest let’s hold four three two one
and zero nice work I’m going to be using a resistance band and I’ll be using a
pair of light dumbbells if you’re using water bottle file the move that Claudia
is doing so we’re going to do external rotations to start and I’m going to grab
my band I have it set up on my post over here and so for the external rotation
it’s from in we’re working from in to out so keeping that elbow tucked in up
against your body elbows bent at a 90 degree angle we’re going to full range
of motion all the way in and all the way out and depending on your strength and
depending on your flexibility that full range of motion may look different for
you doing 12 repetitions again getting a full range of motion try your best to
keep your wrist nice and straight on this one I want spaghetti wrist
qumar and last one good alright let’s switch sides for the next one now
switching arms I should say so I’m going to rotate over and again keeping that
elbow tucked into your body elbows stays bent at a 90 degree angle there’s a
great one to strengthen the overall shoulder capsule and squeeze that back
of the shoulder at the far end good more after this guys and last one
oh nice okay so we’re going to switch it up on this next one now we’re going to
do an internal rotation so this time we’re going to go from outside in elbows
tucked into our body you see Claudia and I are really
performing the same move it’s just from a different plane so
go ahead and pull that hand in rotating at the elbow keeping that elbow tucked
in nice and close to our bodies but these ones it’s not really necessary to
push the weight too far much more important to use a weight that you can
use good form with qumar good elbow stays tucked in and excellent okay let’s
switch it up opposite side now again bring that elbow tucked into the body
and you might notice that your mobility is not the same they’re both arms and
that’s totally okay as well as your strength but that’s why this is these
are great unilateral moves working one arm at a time so if you do have any of
those imbalances well hopefully that gives a chance for that weaker arm to
catch up excellent stay focused you might need and last one
in last one okay very good next up we’re doing an upright external
rotation so similar to the movement we just did earlier but this time from an
upright standing position elbows are at 90 we’re going to pull those hands back
I’m going to go ahead and use my resistance band let’s step on it pull my
elbows up to a 90 cloudy’s got our dumbbells all right now let’s pull those
hands back keeping the elbows up and at a 90 degree angle stay nice and focus on
form on this one and stay under control during the whole movement so very
important don’t just let them fling back down and
let momentum take over stay under control good pull back squeezing those
rear delts up at the top two more active this one
excellent almost there and last one go okay I’m moving into a side race
again I’m going to stick with these resistance bands
I’ll hands are up my side I’m going to bring palms are down I’m going to bring
my hands up into my arms are parallel to the ground and lower them one into the
next again stand nice and under control on this one is a great one for your
medial delt follow up all the way down nice long range of motion halfway
through and again staying under control really easy to just let them fling down
right but don’t do that control that descent that lowering phase excellent
few more there’s a good chance you’re starting to get a little bit of a burn
right now for sure that’s alright how we know it’s working
that’s a good thing last one stay strong good all right right into it guys we’re
moving into a front raise my palms are in front of my body facing me we’re
going to a controlled fashion bring your arms up until they’re parallel to the
ground excellent great one for those anterior delts now get in the front you
got it nice and under control remembering to breathe throughout and
you’re going to breathe in on that lowering phase and breathe out as you
come up go always breathing out on the part of the movement that’s the hardest
cue more keeping good posture under control on these last ones last one
right here and done okay good so on this next one we’re going to do a little bit
different movement we’re good so it’s most different is the angle with which
we’re going to do it so I’m going to use the band cloudy’s using the dumbbell
she’s going to get bend over into a 45 degree angle she’s going to do a
dumbbell reverse fly where I’m going to do a band pull apart so both of us are
keeping our elbows bend your elbows like we’re wrapping our
arms around a tree and both of those are going to pull back from those elbows but
I’m going to go ahead and do it from an upright position and on either one of
these moves I want you to pretend like it like I personally have my finger in
the middle of your back and you’re trying to squeeze my fingers squeeze
that finger in the middle of your back up at the top that’s way through and
that just ensures that you’re hitting those right muscles good keep that
slight bend in your elbow throughout so you don’t want to extend at your elbows
up at the top good one to the next almost there
few more nice and controlled sea-room and last one nice for excellent work
thank you so much for working out with us today if you enjoyed this workout and
you’ve been working out those for a while starting to see some results we do
please encourage that you go check out our patreon page where you can find out
more about how you can support our mission of keeping these great workouts
free and if you enjoyed this workout today we ask that you please just give
this video a big thumbs up and subscribe to our YouTube channel that way you are
notified every time has picked up the new routine make sure you check out has
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it’s Facebook Instagram Twitter snapchat fine has to fit there because we want to
connect with you thank you so much for joining us today it’s been our honor and
privilege I’m coach Kozak and I’m Clyde again and we will see you at your next
workout

Comments (100)

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  2. Hi guys thanks for the video,
    I have a query could please answer it,
    I had a anterior shoulder dislocation 1 year ago, I got fixed it through reduction method but I feel that strength of hand is not regained, still I feel discomfort some times can I know how to fix this issue and more over I am thinking join the gym will that effect again I mean by doing that will my shoulder pop out Sharon:'(:'(

  3. My shoulder fractured years ago but the pain keeps on coming back every few months. Will this routine help with the pain? I have started with the work out and will be doing it a couple of times every week. Thank you for the video!

  4. Really helped my shoulder pain. And Claudia is a cutie

  5. Can this be used with my recovery from a rotator cuff injury

  6. hi sir can u help me about my shoulder bcause my shoulder is maybe big. then i dont like.. what i do?? this.. can u give me.. example..my shoulder becomes small … tnx u

  7. Cud u plz tell me how much time it will take to b nrml as before ..i m doing exercise frm last 3 mnths..bt it still not recvrd…

  8. Super super super

  9. Does this workout useful for frozen shoulder where hand can not be lifted above shoulder line, is something more mild needed initially?

  10. Are these exercises supposed to be done after a shoulder day workout or are these exercises by themselves a substitute for shoulder workout?

  11. Very very good exercises.thank u so much. please help me iam a fast bowler and I had a injury related to shoulder capsule the doctor asked me for surgery.now after capsule decompress by surgery iam suffering from the pain.please what can I do please please.help me please..thank u

  12. Just what I needed!

  13. Amazing… after watching sooo many exercise videos this one is the best i came across for shoulder .. simple to do and even the way its shot one can work out along with watching the video and not pausing to understand bcz the instructions are clear enough.. thank u so much

  14. Hasfit plz help me,I can't do wall exercise.If I try that exercise my shoulder dislocates

  15. Helped a lot on my left shoulder pain, thanks a lot guys!

  16. You guys are awesome. Suffering from spondylosis and this is an excellent video for pain relief. Lurve u!

  17. Thanks for the workout !

  18. Hi how many times per day I can do this? I am recovering from tendinitis.thanks

  19. Thanks a million for your exercise stretches. I have bone spurs on my shoulder that the physical therapy didn't help much until I watched and follow your exercises. It helped my shoulder tremendously. Specifically the posture standing against the wall with shoulders moving up, I wasn't barely able to do that exercise due to the bone spur. After stretching it for 2 weeks, I am now able to move my arms. Thank you so much for sharing and teaching. You are my saver. I'm so lucky to have found you on the youtube.

  20. thank you i have shoulder sprain right now. every day is going great and good for recovery <3

  21. thank you guys.. its first day, n i can feel the difference..pain relief 😃

  22. many thank very useful

  23. After 6 and a half hours of gym this helped

  24. Awesome great stretching, relief of pain

  25. I have been dealing with shoulder pain mostly around my shoulder blades. Been to so many doctors and spent alot of money trying to fix this problem. First time doing exercise for my shoulders and this video really helped me! the video finished 5 minutes ago and I am able to type soo much better. Please can you do more videos for shoulders? You guys are great and so easy to keep up with. What should I avoid doing? Like for example, if I sit on the sofa, slightly on my left shoulder, it will start to ache and the same goes for my right shoulder.

  26. my left shoulder is already in pain, especially trying the first movement. Should will these routines really provide relief or make things worse?

  27. Great workout, though I struggled with the reverse fly.

  28. You guys are doing great workout regimes giving constant reminders and motivational talks

  29. Thanks for helping me reduce my shoulder pain and increase movement

  30. The pain is barely gone .. thanks ❤

  31. My left shoulder started to crack when i exercised one month ago, i havent gone to the gym since then and today i started your program to see if it will help, feels great at the end i hope i can work my muscles good enough for proper posture and use, and to get rid of the crack or pop in the shoulder

  32. Are your ribs suppose to flair up when reaching over head?

  33. these two are THE VERY BEST in fitness … YOU have enhanced my health and exercise routines …I ALWAYS feel fab after …

  34. Thanks for the exercises. I hope this helps my deltoid and rotator cuff problems.

  35. Thank you bro have been doing this for awhile and it has helped a lot… Love from India

  36. My shoulder hurts so much when i do this

  37. Something I'll definitely need!
    I hurt my shoulders a little while back doing burpees and now it makes it difficult and painful to do any other activities I like. Just did this workout right before this message btw lol and feel very good

    Thanks,

  38. I just loved it. My shoulder was paining a lot and when i started following ur steps my upper posture was shaking a lot . And i think it will help me

  39. Best . Love you guys ..

  40. Hello from Finland 🙂 I just found this video and did the workout. These are easy and good exercises for my shoulder problems. Thank U!

  41. Simply amazing. Thank you. Subscribed.

  42. Thanks for this precious workout which me give relief from my shoulder pain and weakness stay happy and healthy long life and will achieve what ever beneficial for you😍👍

  43. This feels so wonderful ! I did it again this morning! Thank you so much Coach Kozak and Claudia!

  44. Hey I love this shoulders exercise routine look simple but not really n I will do it n try to do it 2x or 3x a day coz I have a tired right shoulder n feel tight n some pain, I play 3 days a wk tennis n some wks 4 days like this wk this morning was my 3rd day I sub for friends n only doubles n I play tomorrow women’s leagues so this routine I can do with n require an honest motivation on my part, wish I can attend ur class I use to do yoga n palates but after tennis I’m so tired n I have a day for rest n don’t want to anywhere on my rest days n just stay home I’m in late 60s so thanks for the good demos n remind me I need to get back to yoga n palates thx guys👍 great job

  45. I did this work out and got a Six pack

  46. What if we cannot lift our hands. Can we take others help

  47. billiant, thank you!

  48. man great work-out. Always have shoulder issues. The Angel was right were it hurts. Really helping. You guys are the best. Happy Thanksgiving.

  49. Thank you so much this exercise heloex me alot i hobe to see more video's on this

  50. Changing the setting to slow can raise the difficulty and impact of this as you get stronger. Don't give up on recovery!

  51. Thnx! Starting again. Shoulder and neck constriction to point of hard spasms. Thanks again, I need to replace my bands and start using again as well.

  52. Does this set of exercise work on shoulder stability as well?

  53. Thank you ! I have an 8 mm incomplete tear in my supraspinatus near its insertion ! This really helps! So glad i found you!

  54. Wonderful! I woke up with shoulder pain this morning. I followed your video, (as best I could) and now I have no shoulder pain. This will be my routine every morning, thank you.

  55. because of this routine, I'm able to do push-ups now. i used to get frustrated if there's push-ups routine in your wo.. because my shoulder hurts so bad and i couldn't even do one properly. now i'm 88% healed and stronger 💪 thank you coach kozak and claudia 😊

  56. Can i do these in pregnancy

  57. Sir/maam good day, Can my shoulder go back in shape if i have experienced dislocating it for 5 times. I want to go back working out but i am afraid to dislocate it again.

  58. Wow!! Just what I needed. Thank you so so much!

  59. Its wonderfull exercieses

  60. Can I do it for strengthening shoulder muscles after dislocation….. please reply

  61. so helpful exercise routines

  62. I teach chair yoga to seniors. Most of them are limited in mobility with their shoulders. I like the sequence of the exercises. I will incorporate them in my classes.

  63. Wow this thing really works I will definitely be recommending this to my dad cause he has trapped nerves I had to do a plank just yesterday to see how long I can hold it for I held it for three minutes and It killed me to the rate where I couldn't stand up for a bout 5 mins I was all shook up and everything thank you for showing us this cause I am ment to be going out tomorrow so I can do a lot more things now I cannot thank you enough you saved my week that I have to rest thank you thank you thank you I will definitely be turning the post notifications on for you and if anyone is hurting I will tell them about your channel and it really work on the one where you are stood against the wall and you put your hand up and bring it down that was the one that saved my day for tomorrow I clearly can't thank you enough xx

  64. I am very happy with this routine, but I struggle with the wall angels of death. LOL! I can't keep all my body parts against the wall at the same time. Should I be doing something else? Which are the most important parts to hold against the wall?

  65. I share your videos with everyone on my social media and church. You guys have changed my life. I suffered from back and shoulder pain for ten years and now I’m great and working again!

  66. Really help me thanks for video

  67. Love this work out. I’ve had terrible neck and shoulder pain for 12 years. Docs don’t know what it TOS or something else. I’ve done this routine twice and I feel so much better. I mean literally, I’ve gone to PT and had steroid injections and neither relieved my pain the way this work out did. I’m kinda shocked because this worked. Thank you!!!

  68. could not do several of these due to injuries to upper bicep/shoulder/etc. So where to start? Just too much pain and just cannot move far at all.

  69. I woke up with shoulder pain, it really bothering me. Thank you for this exercise , it help me a lot

  70. Is this a good exercise to routinely do with shoulder impingement???

  71. I had shoulder if I do this exercise I will good

  72. I have shoulder pain due to neck fusion and weakness in left shoulder due to c5 palsey. I still play golf about 4 times a week. Would this be good before or after I play golf ?

  73. Thank you for this workout! I just started it today and hopefully, it will help my shoulders. I just started having trouble with them and I think it is just from repetitive work I did. I am now taking care of my mother full time so hopefully, they will heal and get stronger. I love working out with you both!!

  74. Thank you! I have a shoulder impingement and have been using this routine. The days of lifting heavy weights are over

  75. I follow your routine every day to help control my chronic pain. Thank you so much! I don't have health insurance so I have to deal with it on my own. I have put your video and link on my blog about chronic pain for others to get the benefit that I have. http://www.plainbird.org

  76. Hi , sir , Just did this work out for my should pain. Hope this will work . Thank you so much for the nice stretchers video

  77. How often should I do these exercises to fix a painful shoulder. Once a day? Or should there be periods of rest?

  78. If my shoulder cracks and pops while preforming these exercises should i continue to do the workout?

  79. Thank you. Very helpful

  80. Hello just tried the wall exercise I can't even get my forearm to touch the wall.

  81. Very good! Thanks

  82. Truly significant to be noted and followed. The training programme is definitely object specific and need based. Thanking the Trainers for the worthy workable workouts, presented with learner's friendly demonstration.Great. ( Ravi)

  83. Every day my shoulders pain IL try definitely thank you

  84. Love this workout!

  85. I found very useful.
    Great

  86. 8'44, notice the man's left hand also not touching on the floor…i have same problem….what are the likely cause and how to make that flat over time? in fact i felt painful when i do that when my left is 15 cm away from the floor….thanks…my right is perfectly flat on the floor with no pain

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