Shoulder Pain Exercises PNF (Proprioceptive Neuromuscular Facilitation) D1 & D2 - Ask Doctor Jo
Hey everybody, it's Doctor Jo. My buddy Dave asked me if I could make a video for shoulder exercises for the rotator cuff, but a little more advanced than the ones I already have, so let's get started. These advanced shoulder exercises are called PNF Exercises. What does PNF stand for? Proprioceptive Neuromuscular Facilitation.
Yeah, that's a mouthful, so I'm just gonna keep it at PNF. But basically what PNF is, is different planes of movements. I've already showed you some videos to strengthen your shoulder going in one plane, PNF actually changes through different planes, so the first one is what I call "Throwing the Sword Away." You want to take your hand and turn it over like you're grabbing a sword down by your side here. And you're gonna turn your arm open and then open up your hand like you're throwing it away. So it's grab down fist closed, fist closed, opening up the fist and going away. So you're getting a rotation movement in your arm across all those planes.
And then coming back down and grabbing it. And opening up. Coming down..
And opening it up. That even makes my shoulder tired. The next one you're gonna make a fist and put it across your shoulder, almost like you're saying the Pledge of Allegiance, and then coming down and opening up. So turning, making a fist, opening up and throwing away. Now you can also do these with a resistive band if these are easy. Ok. So if you feel like you're ready to use a band, you're gonna do the same movements. This time, put the stable hand down by your pocket, grab it here.
Give yourself a little bit of pulling room, and come up and over. Now you're not gonna be able to open up your hand this time or you're gonna smack yourself with the theraband, but come back down, open up. Make sure you're controlling the band, don't let the band control you. Now when you're first doing this, you probably only want to start off with 10. Just really working the shoulder. Now make sure you're not moving your whole body with it, you're just moving your shoulder with it. Going down, coming up. And the next one, hold here across your chest and come down.
Slowly coming up, coming back down. Now if you don't want to hold it, you can tie that little knot right there and put it in a door and still do these same motions, just make sure it's up high there, and then you're pulling down and slowly coming back up. There you have it. Those were the advanced shoulder exercises with PNF movements with and without the resistive band. If you have any questions, leave them in the comments section, and if you want to check out some other videos if you're not quite ready for these, go to AskDoctorJo.com. Don't forget to follow me on Facebook and Twitter. And remember, be safe, have fun, and I hope you feel better soon.
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