20 Min Shoulder Stretches & Strengthening for Pain Relief

T[Music] 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 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 fit comm for hundreds of additional free workouts free meal plans and free complete fitness programs find your favorite social media network whether 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.