Physical Therapist FIXES His Shoulder Pain - So Can You!

what's up guys hey Jared Beckstrom here

doctor of physical therapy tone and

tighten calm and in this video I wanted

to show you the stretching routine that

I used to eliminate my shoulder pain

let's do it right now

[Music]

all right full disclosure yes I am a

physical therapist and yes I have had

shoulder pain for almost a year now and

it sucks and it's horrible and I know

exactly what it is and I know exactly

what I should be doing about it but do I

do it no again I'm a physical therapist

I tell other people to do it I don't do

it myself honestly you guys so what

brought it on it was overtraining it was

lifting too heavy without significant or

without enough rest between days it

wasn't until I started to perform these

exercises regularly that that shoulder

started to feel better I would do some

rotator cuff strengthening stuff but

honestly as soon as I jumped into this

regular stretching routine it made all

the difference in the rule for me so

that's my goal and shooting this video

today I want to be able to help you guys

out of some of the shoulder pain and

shoulder discomfort that you might be

experiencing now quick caveat before we

jump right into these not all shoulder

pain is created equally it's not all

caused by the same thing these stretches

work great for overuse type injuries

however if there's anything more severe

than that if there's anything more

significant going on you should go get

that checked out before jumping into

this or any exercise or workout routine

let's jump into this you guys I've got

six stretches that I'm going to share

with you right now I'm going to run

through them with you real time we're

gonna hold each one for 15 seconds

there's a five-second break between each

one and then we're gonna do three sets

of each one of those stretches each one

of those exercises so again I've got you

right here we're in my living room this

is where I would do these exercises this

is how I would do these exercises so

that being said I'm going to go ahead

and we're gonna get down into the first

exercise first one is an inferior

capsule stretch basically an overhead

stretch that you can do on the ground I

found this to be a little more tolerable

it's started on this what you're going

to do is get into this hall meal

position bring the bad hand over with

your palm up the other hand secures you

at the wrist and then I'm going

sit down and back into this position

right here my goal I'm gonna hold this

for 15 seconds so it's just like this a

nice comfortable stretch okay there it

is there's your first 15 seconds the

goal is I want you to fill that in this

spot right here here's our second 15

seconds so we're gonna get down into

this stretch and hold for 15 seconds I'm

sitting down and back and pulling my

right arm kind of up and away my left

hand

anchors my right wrist there's your

second 15 seconds five-second break and

one more time this is a great we call

this an inferior capsule stretch it gets

tight on everybody this is a great way

to stretch that out so this is my third

15 second hold and then we're gonna jump

into an internal rotation stretch so

this sleeper stretch is number two get

into this position and now I'm just

gonna apply some gentle pressure to the

back of my wrist pushing my hand down in

this position right here honestly this

is the one that made the world of

difference in treating my shoulder pain

and discomfort so there's our first 15

seconds keep your shoulder blade touch

down so tuck your shoulder blade down

your elbow comes out your elbow stays at

a 90 degree angle as you're getting into

that position right there just a gentle

pressure with my left hand on the back

of my right wrist until a comfortable

stretch is felt there's my second 15

seconds five-second break and then third

15 seconds I feel that one a lot in the

back of my shoulder a little bit in the

top of my shoulder those are the areas

that were going for this is my last 15

seconds on this internal rotation

stretch this is this is stretching all

the external rotators in your shoulder

okay

we're in two stretches in the doorway

first one is a low doorway stretch get

into this position right here in my

hands are anchored in the door back

behind me chest is high and I'm leaning

onto my front foot right there in that

position that's the first one let's do

let's do two more of those the goal here

and I especially felt this one you give

this one a lot in your biceps tendon you

get this one a lot in your superior

shoulder kind of right where that

rotator cuff attaches if you've got a

lot of pain that you experience there's

our second fifteen seconds one more time

looks just like this if you've got a lot

of pain and again I give a lot of pain

from just a bench pressing too heavy too

much too regularly I was working really

hard at increasing weight on the bench

press that's what led to a lot of the

anterior shoulder pain that I was

experiencing this is a great stretch for

that it gets that chest kind of the PEC

tendon as well next let's move into a

doorway stretch that's more for the

rotator cuff so a high doorway stretch

with some external rotation is what

we're going to call this one position is

very close to the same or in a little

four three two one more segment just

like that my forearms are on the

doorframe are the whole forearms my

elbows are just a little bit lower than

shoulder height and then I'm just trying

to lean my head forward lean my whole

torso and my whole body forward to

stretch out that shoulder

I feel that all through my chest

especially through my tech tendons but

then I'm also getting into this

externally rotated position to stretch

my tight internal rotators and so this

is my last one right here looks just

like that we're coming we're coming hard

and fast you guys I don't know I don't

ever die don't ever explain my way

through these so I hope that we're

hitting on the points that we need to

hit on I hope that these help you to

feel better there's my third fifteen

seconds right there next we're gonna do

posterior shoulder stretch my right arm

goes right across my body left hand

grabs my right elbow and I'm pulling in

that direction right there I'm gonna

hold that one comfortably for 15 seconds

three two and one and there the left you

should feel that on the right along the

back of the shoulder this is for that

posterior capsule part of your shoulder

that gets tightened a lot of people it's

that posterior and inferior capsule they

get tight on a lot of people this is my

second 15 seconds and really affects the

mechanics in the shoulder as I'm holding

this there's two and then we've got one

more and so when we run through these so

we stretched the bottom part of the

shoulder we stretched the inside and the

outside this is kind of a back part of

the shoulder the last one that I'm going

to run you guys through is going to be

for the top of the shoulder three two

one and now to do that I've got this big

heavy table what I'm going to do is hook

my hand right underneath it and then

just try to spin so I'm trying to

actually kind of stand up lean away from

the table slightly I want to feel a

stretch basically from the base of my

skull through the top of my shoulder all

the way down to about right there is

where I get that one there's your first

15 seconds and then honestly with this

one I'll even kind of need around a

little bit with it so I'll kind of get

into this position take a step forward

turn it into that position as you change

the angle of that pull you can kind of

change where you feel that in your

shoulder looks just like that there's my

second 15 seconds a lot of what I had

going on was impingement or

supraspinatus tendon itis and this

really helped to target that

supraspinatus that's your rotator cuff

muscle that comes over the top of your

shoulder and down really helped me to

really help me to target that area as I

stretched and as I pulled through there

I think I've street okay okay so I'm

getting the nod from my way

sorry hey you guys so there you have it

super simple six stretches that

hopefully help to improve your shoulder

mobility and decrease some of the pain

or discomfort that you might be

experiencing these were things that

absolutely helped me to help my shoulder

to feel better I hope that you find the

same experience with them go ahead and

let me know hit that thumbs up button

leave me a comment down below if you

like this video if you haven't

subscribed already to tone and tighten

I'd love to see you back for more future

videos you can do that by pushing this

circle button right here if you want

some more videos that will help you with

your shoulder pain here's two more of my

favorites right here on my channel and I

hope to see you again soon right here on

tone and tighten