Shoulder Pain: Best Exercise
Channel: Stronglife Physiotherapy
Date: 2017-02-24

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AJ here with Stronglife Physiotherapy. Shoulder pain can be difficult to deal with and once it's injured can be easy to flare up. In this video I'm going to show you one of my favorite exercises for shoulder pain. The reason why I like it so much is because it can be done anywhere for almost any type of shoulder injury. Whether it's shoulder impingement, rotator cuff strains or tears, arthritis, shoulder dislocation, AC joint separation or strain, or even a torn labrum. If you do it consistently it will reduce your shoulder pain and start to help you build strength and stability. This makes it a great starting exercise for shoulder rehab. 

Do not do this exercise if you have a healing fracture or have had surgical repair of the shoulder until your doctor or physical therapist gives you the OK to do so. Starting these exercises too soon can delay the healing process and cause problems. Otherwise it is a very safe exercise to do. 

This is an isometric exercise meaning you're going to build tension in the muscles and tendons but you're not going to have any motion this puts load through the tendon which helps healing and since your muscle is contracting against resistance it's going to help build strength and stability around the shoulder joint. It's really a cluster of 6 exercises which are going to work all the muscles in the shoulder girdle. For each of the 6 positions keep your elbow at a 90 degree angle and keep your feet shoulder width apart to give yourself a stable base to push from. 

Facing the door frame, push into the door frame with your fist, keeping your elbow at 90 degrees and close to your side. Hold 5 seconds and repeat 5 times. 

Now turn and push your elbow backwards into the door frame, again, keeping your elbow close to your side and bent to 90 degrees. Hold 5 seconds and repeat 5 times. 

For an internal rotation isometric push your fist inward agains the door frame. 5 second hold 5 receptions. 

For external rotation push the back of your fist into the door frame remember to keep your elbow at 90 degrees and tucked in close to your side. 5 seconds 5 repetitions. 

Now for shoulder abduction. Standing with the door frame at your side, push your elbow out against the frame. 5 second hold 5 repetitions. 

The last one is shoulder adduction. Roll up the towel and squeeze your elbow inward against the towel, you can also use a pillow.

Do the isometrics 1 or 2 times a day. As you're able you can increase your hold time and repetition count. Push as hard as your shoulder will allow with little to no pain. If it's painful just start out with very light pressure. As you do these consistently you'll be able to push harder and longer with less pain. Thanks for watching! Click that subscribe button, have a great day, and stay strong!