20-Minute Shoulder Pain Relief Routine with Real-Time Stretches & Exercises

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This 20-minute shoulder stretching & exercising routine is done in real time so it’s easy to follow along. These shoulder stretches & exercises help loosen up the area & strengthen the muscles around the joint. Buy a worksheet with this routine https://www.askdoctorjo.com/20-minute-shoulder-worksheet

Start off the shoulder routine warm up to get the muscles ready. Shoulder circles, shoulder Ts, and arm circles are a great way to get the muscles loose.

Shoulder flexion and scaption are a good way to start the routine to start activating the muscles, but still working up to bigger movements.

Then some stretching for the muscles and joint capsule will help relax and lengthen the muscles. Upper trapezius stretch, posterior capsular stretch, and triceps stretch should help free up the shoulder joint.

Next, exercising the rhomboids with scapular squeezes, and then stretching them will not only help with the shoulder, but it will also help with the upper back.

Finally, a D2 PNF (proprioceptive neuromuscular facilitation) exercise and a chest stretch will help open up the chest area as well.

Related Shoulder Videos:

Dr. Jo’s Shoulder Pain Playlist:

Shoulder Pain Treatment & Rehab Stretches:

Shoulder Pain Top 3 Exercises:


Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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20-Minute Shoulder Pain Relief Routine with Real-Time Stretches & Exercises

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.


AskDoctorJo says:

Buy a worksheet with these achy back relief moves at: https://www.askdoctorjo.com/20-minute-shoulder-worksheet
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at youtube.com/askdoctorjo

shirley martin says:

Fabulous thank you

terry tari says:

Dr Jo" Great work out my left shoulder, shoulder blade & neck is great! I did your other shoulder blade videos too!

Sharon Walters says:

Thank you so much for your exercise I could not hold my left arm straight up as it would hurt, now since I am doing this exercise it has help I can now hold my arm without it hurting

Bjarne Moseng says:

Thank you for sharing your knowledge! Would this 20-min routine also be beneficial for a mild chronic shoulder tendonitis? Or would one of your other shoulder-related exercises and stretching videos perhaps be more adequate? Thank you. 😀

Ashwaq Dandehbar says:

Are these good for shoulder tears and burstis too

Damnit Man says:

Hi Doctor Jo, May I ask?
I have a problem when doing PNF D2 pattern on my right shoulder, when I throw the sword up highest I feel pain on my elbow to my shoulder (I guess triceps) and when I move my arm down it produces a click. What is this pain called and how to solve it?

Anis Ahamed says:

Thank you 🙏

Mercy Anonuevo says:

Thank u Doc God bless u.

Krishna k Koneru says:

Very clear doctor.Thank you

Nitu Shukkalwar says:


Sorour H says:

It’s very good exercise
Thanks dc joe 💜

Eleni Chouvarda says:

I don’t only like your videos… ILOVE YOUR VIDEOS and I love the way you show the exercises beautiful young lady!

Julie Pomp says:

Thank you so much. Had torn rotator cuff and detached surgery about 15 yrs ago. Hurting again. Hope these stretches help.

Anne Wollstein says:

Super danke

Dennis Narayan says:

Thank you so much for your simple yet effective stretching routine. I am so thankful to you, my right arm and shoulder was sore due to a torn tendon, I couldn't even lift my arm…after following your exercise steps (recommended by a friend), I was able to recover much faster. Thank you once again! Regards from Fiji 🇫🇯 😊

Haliza Amirudin says:

This exercises sure relieves my shoulder pain. This is my go to video everyday..
Thank you doctor Jo.

Dr vishnu says:

Really helpful,being a physio will make ur exs plan easy

EL says:

Thank you so much for your time. This video has helped me so much.

Sarah Yulia says:

Thank you so much 🙏 it's work

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