Shoulder Stretching & Exercise Routine for Beginners

This real-time shoulder routine features easy stretches & exercises that can help strengthen the shoulders & relieve pain. It can also help decrease shoulder tightness and improve overall shoulder flexibility. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-shoulder-beginner-worksheet

This shoulder routine is also Day 5 of my 10-Day Whole Body Wellness Challenge. Learn more about the challenge, and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/challenge

These shoulder stretches & exercises are not only great for the shoulders, but they are also great for the neck and upper back.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Shoulder circles, arm circles, shoulder squeezes, and seated Ts will help the muscles get ready for the routine.

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Shoulder external rotation, internal rotation, bicep curl, and tricep isometrics will help activate the muscles around the neck to improve stability and decrease pain.

Then going into some full stretches with an upper trap stretch, levator scap stretch, and a prayer stretch/child’s pose will really help improve motion and decrease tight muscles.

Finally, shoulder flexion, abduction, and scaption are great exercises to work the muscles you have just lengthened and loosened up.

If you’re participating in my 10-Day Whole Body Wellness Challenge, congratulations on finishing Day 5! See you back here for Day 6: https://youtu.be/NZ642RHQLTA

More Ask Doctor Jo Videos:

Dr. Jo’s Whole Body Wellness Challenge Playlist:

Shoulder Pain Treatment & Rehab Stretches:

Shoulder Pain Top 3 Exercises:

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Day 5: Beginner Shoulder Stretches & Exercises – Whole Body Wellness Challenge:

https://www.askdoctorjo.com/wellness-challenge-shoulder-beginner

00:00 – Shoulder Stretches & Exercises
00:25 – Shoulder Warm-up
02:32 – External Rotation Isometric
05:24 – Internal Rotation Isometric
08:30 – Bicep Curl Isometric
11:06 – Tricep Isometric
13:54 – Upper Trap Stretch
16:44 – Levator Scapulae Stretch
19:34 – Prayer Stretch
21:05 – Shoulder Flexion
23:54 – Shoulder Abduction
26:46 – Shoulder Scaption

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.