Uploaded January 2026 | Updated September 2026, 2 weeks ago
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 shoulder routine: askdoctorjo.com/product/14-beginner-shoulder-stretches-exercises-worksheet
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.
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 for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
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 shoulder routine: askdoctorjo.com/product/14-beginner-shoulder-stretches-exercises-worksheet
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.
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 for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
