Hey everybody it’s doctor Jo, and today
I’m going to show you some stretches and exercises for a SLAP tear. I had one, so hopefully these will help
you, too. Let’s get started. So you like my shirt? If
you want to check this out and a whole bunch of other stuff, go to AllPassionGifts.com. All right let’s start off. We’re going to go with some pendulums
first. So get a sturdy chair, a countertop,
something solid to hold onto so you can lean over and hang that arm down, You want it to be nice and relaxed. If
you have a weight and you want to hold onto a weight, it gives a little more traction there
and opens up that joint space a little bit more. This isn’t an active movement, so you’re
not going to be moving your arm. You’re moving your whole body to make your arm
move. So just kind of let it hang. We’re going
to start off with circles and move that whole body to make the circle. So just start off we may be ten on one
side, and then you can reverse it. Uh oh, don’t hurt anybody. And do the circles 10
the other way. Then you can do a side-to-side motion. So still just having it hang down, now
swing your body from side to side. Just nice and relaxed. This is opening up that
joint a little bit. Getting some movement in there. If you have that tear, it’s gonna be
pretty painful and a lot of irritation in there, so that’s just helping work
that irritation out. Again just starting off with 10. And then you’re going to go
front to back. So same thing just let your body do the work, arms just kind of going along with
momentum. So just starting off with 10 of each of those and then work your way up
to a minute of each of those. The next one is going to be with a
resistance band. You’re gonna step on the band. Make sure you’ve got a good solid hold
on it so it doesn’t come back up and pop you. You want to keep your arms straight the
whole time for these exercises and keep your thumb up. So it’s not turned this
way, it’s turned this way. Try and keep that elbow locked out if
you can, and then you’re just going to bring your arm, almost to 90 degrees. It doesn’t have to be
exactly 90 degrees, but you don’t want to go up high. Just about straight out, and then slowly
come back down. so really controlling the band. Don’t let that band control you. Now if
this hurts, or is too hard, you can do it without the band and just
start off doing the motion and then eventually work your way up to a band,
and then doing more resistance as this becomes easy. Then the next way is going
back behind. Still keeping that arm straight. Still keeping the thumb forward,
and now going back this way. So this one probably won’t go quite as
high. That’s okay. Just make sure you’re keeping that arm as straight as you can. Again, just starting off with maybe ten
of these and then working your way up to 20 – 25. If that becomes easy, then you can
get a stronger resistance band. And then the last one for this is going to be
what we call scaption. So scaption is not completely in the front and not
completely to the side, it’s about a 45 degree angle. So it’s
kind of in the middle. Still come up, and now come this way. So again not out to the side, not in the
front, but at the about that 45 degree angle. Coming, you know, just up straight out and then slowly
back down. Make sure you’re controlling that band
as much as you can. If you feel like your elbow’s bending, or your arm’s shaking, you probably have too much resistance,
and you want to go back down or maybe start without anything. All right next exercise is going to be
on the ground. So the next exercise it’s kind of an exercise slash stretch. It
depends on how you do it. I like to use the Swiss ball or the stability ball
because it makes you have to work that stability just a little bit. But if you
don’t have one of these, you can do this on a tabletop. So then it becomes more of
a stretch versus an exercise / stretch. But if you have the ball, or on the table
top, place your hands with your thumbs up. So what you’re going to do, is just roll
that ball forward. But if you’re on the table, you’re just going to slide the
arms forward so you start getting that stretch in the shoulder. But again with
the ball, then it’s working at just a little bit. So you have that stability
component as well. And then just roll forward until you feel really good
stretch. Hold it for about three to five seconds
and then come back. I like to start off with both arms
because it makes it a little more stable, but if you are doing it this way
and it is becoming easy, and you want just a little more stretch, then you can
go one arm and really stretch it out, and then come back. So again, you can start off with just
holding three to five seconds. Do 5 or so. And then you can start doing just a
continuous motion if you want. Coming back and forth. And do about 10 or 15 of
those. Really getting that stretch in there. So now without the Swiss ball you’re
going to do some more stabilization stuff. So you’re going to get into quadruped,
or all fours, make sure your shoulders are pretty
close to where your hands are underneath so you have that nice stability, and then
just take your hand and tap over to the other side. So as I’m tapping, I’m
shifting my weight and using those stabilizer muscles, so I’m not moving
around a lot. So just a little tap. You don’t have to go too slow, just a nice
continuous motion. But don’t go fast either because you
really want to get some weight over on that side. So again, just start off with 10 to 15 of
those, and then if that becomes easy, then you can go into a push-up position. And
then tap back and forth. So now we’re going to go back into some band
exercises. So holding it in both hands with your thumbs up, keep your wrist in a neutral position. A lot of times people pull out like this, but you don’t want to end up irritating
your wrist. So try and keep those in a neutral position. Keep your elbows by your side, and you’re
going to do a shoulder external rotation exercise. So just going out this way, and
slowly coming back in, trying to keep your elbows by your side the whole time.
A lot of times people want to do this movement, but then that’s taking
away the exercise that you want to do. So if you want to roll up a towel or two
towels and squeeze them by your side, if you feel the towel slipping then you
know your elbows are coming out away from your side. But you don’t have to go
far out, just go to feel some tension and then
slowly come back in. So starting off with 10, work your way up
20 – 25. If that’s easy, then you can go to a more heavier resistive band. The next one is going to be a row. With
the rows, if you want to do it in standing, you can
put this in a doorway or a door knob, hook it in, and do it that way. But I like just
going around my feet because it makes it easier. Keep your back nice and straight,
again keep your elbows close to your side and your thumbs up. This is a whole body movement. You’re
squeezing your shoulder blades as you come back. So it’s not just moving your arms, it’s coming and
squeezing everything back. Just like if you were rowing a boat. So little squeeze
their, hold it for maybe two to three seconds, and then slowly come back. Again
starting off with 10 of these, and then working your way up from there. And then
the last exercise, you’re gonna put it around your back, and kind of do the opposite
movement. So this one is going to be a serratus punch. And what that does, is it
works the muscles near the scapula, shoulder blade there, and it keeps it
towards the rib cage, hold it there for stabilization, and if that becomes weak
or injured, then you end up having a winging of that scapula, and then that
makes a whole lot of problems on your shoulders. So having that strong really
helps. Start off with your arms straight and your elbows locked out. So they stay
straight the whole time. You’re not bending when you come back, you’re
keeping it locked out. And then punch forward, and come all the way back. Kind
of squeezing those shoulder blades, but keep, you know not bringing those elbows in,
keeping them locked out. Come back. Punch forward. Come back. Punch
forward. The same thing, starting off with 10 and then working your way up from
there. So there you have it. If you have any questions, leave in the
comments section. If you’d like check out some other videos go to AskDoctorJo.com
Don’t forget to like us. And remember, be safe, have fun, and I hope you feel better soon.