Dr. Jared Beckstrand leads you through three essential stretches to eliminate pain and tightness in your shoulder. Follow along stretches you can do at home that bring incredible results! Stretches for the anterior shoulder capsule, posterior shoulder capsule, and the rotator cuff tendon most commonly involved in impingement.

When your shoulder gets painful, the tendency is to avoid using it. This results in a loss of shoulder range of motion, which causes more pain when you start to use it again. Pain causes you to use your shoulder less and suddenly you are caught in a vicious downward spiral.

So how do we break out of this pain/tightness spiral? By stretching the right areas of the shoulder to decrease tension, increase available motion, and enable pain-free movement.

HOW TO STRETCH A TIGHT SHOULDER
In most cases of shoulder pain, there are 3 primary areas that get tight and cause pain.

1. Your anterior rotator cuff (Internal rotators) and chest through the front.

2. Your posterior rotator cuff (External rotators) through the back.

3. Across the top of your shoulder through a muscle called the supraspinatus. This is the one that gets painful in the most common cause of pain - shoulder impingement.

In order to address each of these areas and see the most progress with your shoulder pain, it’s crucial that we perform the right stretches to achieve the right results.

3 STRETCHES TO ELIMINATE SHOULDER PAIN
These 3 stretches can help alleviate tension, create space and relaxation and help you to feel better.

The third stretch is actually my favorite because it helps alleviate pain in that supraspinatus rotator cuff tendon, so be sure you check that one out.

For your convenience I will include timestamps to each one of the three shoulder stretches below, however I highly recommend that you perform each of these exercises in order to see maximum results.

0:09 - Introduction
1:05 - External rotation shoulder stretch
2:36 - Internal rotation sleeper stretch
4:09 - Supraspinatus rotator cuff stretch

HOW OFTEN SHOULD I PERFORM THESE STRETCHES?
You should perform each one of the stretches at least once daily. My recommendation is twice daily to achieve maximum results.

If you found this information helpful or received benefit from performing these stretches, I would love to hear about it!

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Hope it helps and thanks so much for watching!

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