This beginner video introduces gentle, foundational exercises tailored for shoulder pain relief and mobility improvement. Cassandra, a kinesiologist demonstrates each move slowly, focusing on safe, effective techniques to support recovery from frozen shoulder and rotator cuff injuries.
What You’ll Need:
All you need is a mat, a long resistance band, a foam roller, a trigger point ball, and yourself! Remember, if you’re experiencing new shoulder pain, it’s important to consult with your doctor first to make sure these exercises are right for you.
What’s in This Video:
We'll start with a proper warm-up, crucial for increasing blood flow and warming up the shoulder muscles, making them more flexible and ready for work. The main shoulder exercises focus on strengthening the key muscles, including the shoulder and shoulder blade stabilizers like the lats, chest, deltoids, mid and lower traps, rotator cuff, rhomboids, and serratus anterior.
For the cool-down, we’ll use trigger point release and foam rolling techniques to help relax and recover tight, injured muscles, reducing pain and enhancing recovery. We’ll also target the thoracic spine (T-spine), which often becomes tight due to sitting, computer work, or stress, affecting shoulder mobility. A well-functioning T-spine is key to successful shoulder rehab.
So, grab your gear and let’s get started on this shoulder pain relief journey together! Don’t forget to like, subscribe, and hit the bell icon for more expert shoulder rehab tips from a kinesiologist. Enjoy the exercises!
Timestamps:
0:00 - Intro
0:34 - Equipment requirements: mat, band, foam roller, trigger point ball
0:40 - Warm up: shoulder rolls
1:02 - Warm up: posterior tilts
1:44 - Warm up: arm swing + step
2:05 - Seated Row with Band
3:05 - Press with Band
3:55 - Shoulder external rotation
5:05 - Ts
5:44 - Ys
6:15 - As
6:40 - Cool down: trigger point release
7:40 - Foam rolling for mid back
8:26 - Back extensions
9:07 - Prescription and Thank you
New to Kinesiology?
Find out more here: What is a kinesiologist?
Find out more about the difference between Kinesiology and Physiotherapy
Disclaimer:
Please consult a medical professional if starting exercise is right for you. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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