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YouTube: Exercises for Shoulder Pain

Denise Carey M.Ost DO BSc. ND is a registered osteopath. She obtained a masters degree in Osteopathy from the British College of osteopathic medicine where she graduated in 2013. Since then she’s been working in private practice.

In this video, she will show you 4 exercises which will relieve your shoulder pain if you’ve been diagnosed with shoulder impingement and/or rotator cuff tendonitis – particularly where some of the shoulder tendons have worn away.

Subacromial impingement is a condition where some of the shoulder tendons rub on one of the shoulder bones and can precede rotator cuff tendonitis which is where the muscles of the shoulder joint get irritated.

Method

What you will need in this video is an resistance band and a table leg or person holding the other side of it.

Hold your elbow at 90 degrees and tucked into your body. Bring in your arm towards your body while keeping your elbow tucked in. Start off with 10 – 15 reps – being careful to not let the band take you – but to control the movement.

The next exercises is for external rotation – to do the same arm turn around and hold the band in the same hand. Being carefully to keep your elbow tucked into your body, and the wrist neutral – move your forearm out to the side like this. Again do 10-15 reps.

The next position is lying down. Have the shoulder you want to exercise off the ground. Bring your arm into external rotation like so in a slow controlled movement. If this is easy add a weight (you can use a soup can). Do 10-15 reps. For the final exercise, lie on your other side, and the arm you will work out is on the ground for internal rotation for 10-15 reps. Bring your arm towards your stomach.

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Read more articles from Denise on the blog.

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