Anterior (Front) Shoulder Pain Exercises | Doctor and Physio led

In this video, I’m excited to share with you some effective stretches that can help relieve anterior shoulder pain and improve your posture. My colleague, Ella Boy, a qualified physiotherapist, will guide you through six simple yet powerful stretches that you can easily do at home. These exercises are designed not only to alleviate discomfort in the front of your shoulder but also to enhance your overall flexibility and posture.

Before we dive into the stretches, let’s talk about the importance of good posture. Maintaining proper posture is crucial in preventing shoulder pain. Good posture means keeping your shoulders pulled back and down, aligning your ears with your shoulders, gently tucking your chin, elongating your spine, and engaging your core. By being mindful of your posture throughout the day, you can significantly reduce the risk of developing shoulder issues.

Now, let’s explore the six stretches that can help you relieve and prevent pain in the front of your shoulder. For these exercises, you will need a foam roller, which I’ve linked in the description box of this video. Remember, these stretches are for educational purposes, and it’s always best to consult with your healthcare provider before starting any new exercise routine.

1. **Low Pectoralis Stretch**:

Stand facing a doorway or wall support. Place your arm downwards along the door frame, with your palm on the frame and fingertips pointing towards the floor. Gently lean your body forward by bending your front knee until you feel a stretch along the front of your chest and shoulder. Control the depth of your stretch with your legs to avoid straining your shoulder. Hold this stretch for 30 seconds and repeat it three times. You can do this two to three times throughout the day.

2. **High Pectoralis Stretch**:

Again, stand at a doorway. Lift your arm upwards on the door frame, with your palm on the frame and fingertips pointing towards the ceiling. Lean forward by bending your front knee until you feel a stretch in the upper chest and shoulder area. Keep your shoulder blades back and down to maximize the opening in your chest. Hold for 30 seconds and repeat three times, doing this two to three times a day.

3. **Anterior Glenohumeral Capsule Stretch**:

Grasp a doorway or stable object at shoulder height with the affected arm. Gently rotate your torso away from the arm until you feel a stretch at the front of your shoulder. This stretch helps open up the front of the shoulder joint, which can become tight from poor posture. Hold for 30 seconds and repeat three times, two to three times a day.

4. **Pec Minor Stretch with Hands Behind Back**:

Stand tall and interlock your fingers behind your back with your palms together. Roll your shoulders back, squeezing your shoulder blades together. Focus on pulling your shoulders back and down. Hold this stretch for 30 seconds and repeat three times, doing this two to three times throughout the day.

5. **Pec Stretch on a Full Foam Roller**:

Lie lengthwise on a foam roller so that your head and tailbone are supported. Keep your knees bent and feet flat on the floor. Extend your arms out to your sides, allowing the backs of your hands to rest on the ground. You should feel a gentle opening across your chest. Keep your back relaxed against the roller to avoid strain. Hold this position for 30 seconds or longer if comfortable.

6. **Doorway External Rotation Stretch**:

Facing the door frame, place the palm of the affected arm on the frame at about waist level. Keep your elbow close to your side and gently rotate your torso away from the arm, feeling a stretch in the front of your shoulder. Maintain the elbow tucked in to target the shoulder's external rotation. Hold for 30 seconds and repeat three times, two to three times a day.

These stretches are not only beneficial for relieving shoulder pain but also play a significant role in improving your posture. By incorporating these exercises into your daily routine, you can enhance your flexibility and overall shoulder health.

If you found this video helpful, I would love to hear your thoughts in the comments section. Your feedback is invaluable, and it helps me create content that is relevant and useful to you. Additionally, if you know someone who might benefit from these stretches, please consider sharing this video with them. Together, we can spread awareness about shoulder health and the importance of maintaining good posture.

For more information and resources, don’t forget to check the links in the description box. Join me on this journey to better health, and let’s work together to relieve shoulder pain and improve our well-being. Thank you for watching, and I look forward to seeing you in the next video!