Hi everyone, I see lots of patients with shoulder problems, ranging from rotator cuff injury or tears, to shoulder impingement, to adhesive capsulitis (frozen shoulder) and after various shoulder surgeries.
From the physical therapy perspective one of the most important things for shoulder rehab is proper sequencing for shoulder stretching and strengthening exercises.
In this video I am going to show you a great shoulder stretching exercise for improving shoulder range of motion for reaching overhead.
Increase Shoulder Flexibility With a Ball [Click To Tweet]
Shoulder Stretches: Shoulder Flexibility Exercises [Click To Tweet]
Shoulder Stretching Exercise to Improving Shoulder Flexibility [Click To Tweet]
Hey guys, this is Manu Kalia, physical therapist and Ayurveda herbalist. So I’m going to show you guys a shoulder stretch using the ball. This is to help anyone who’s having pain or just general restriction of range of motion or flexibility in that shoulder. So if you’re having a hard time lifting the arm up overhead or reaching out here, so this can be helpful, and so it works quite well for a lot of my patients. And there are a lot of different ways to do this exercise, but I’m going to show you one of the techniques.
So what I’m doing is I have the ball rested here. So let’s say if I have a hard time getting past this point, we’re going to use this ball to almost work at getting that range of motion or that stretching back. So what I do is we’ll put the ball and you’re going to be working at rolling the ball forward and I stretch, stretch, stretch and I come back out of that position. The other arm is there to give me some support and my knees also.
And you can control how far you roll the forward. So maybe initially we don’t have much range of motion or it’s painful, you don’t go as far. You roll it just to the point where you start feeling some stretching and you come back out of that position. Remember, you can also go out in this direction. So you can hit various directions where you might be having tightness along that chain. Don’t just move in straight planes. You’re moving in various directions. So you want to search and say, “Okay, a little stiff there,” and hang out, maybe you rock back and forth, stretch, come back in. Same thing, I go out here, I stretch, and I come back in.
The golden rule is, though, that if you feel resistance and maybe some stretching when you get to that end of the range position, that’s your green light and you’re good to go and there’s no pain. You can go past that point, you can stretch a little bit more. So your yellow or caution light is if you get to the end of the range where you’re getting some resistance but you also start getting some pain, so it means you have to be cautious. You don’t push past that point. Your red light is the resistance or stretch never comes, you have pain, so the joint or the local tissue doesn’t want to go in that direction. So if the pain is a limiting factor that comes first, you don’t want to push past that point. So follow those basic guidelines for stretching, for all sorts of stretches, and you won’t have any problems.
So if you have any questions, make sure you leave a comment. Thanks.