Shoulder Strengthening Exercises with a Resistive Band – Ask Doctor Jo

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These shoulder strengthening exercises with a resistive band are a great way to strengthen your shoulder after an injury or surgery. Read Doctor Jo’s blog post about this video at http://www.askdoctorjo.com/content/shoulder-exercises-resistive-band

A great way to rehab your shoulder is to do exercises with a resistive band. They come in many different colors so make sure the one you have is the right resistance for you. They can be used if you have been diagnosed with shoulder tendonitis, bursitis, adhesive capsulitis, frozen shoulder, shoulder impingement, or if you are recovering from a surgery.

The first exercise is going to be rows or scapular retraction. You can use your feet as an anchor. You want to keep your elbows in close to your body and make a rowing motion. Try to squeeze your shoulder blades together when you pull back. Make sure you are using a slow controlled motion.

The next exercise is going to be punches or scapular protraction. Wrap the band around you, and keep your arms straight in front of you. Punch forward, but try not to bend your elbows.

Now you are going to hold the band in front of you and put your thumbs up on top. Keep your elbows bent by your sides. This exercise is external rotation. Pull your hands apart, but try not to pull your elbows away from your sides.

The final exercises are going to be performed standing. Try to keep your arm straight the whole time and don’t bend your elbows. Your thumb is going to be pointed upwards. You are going do put your arm out at a 45 degree angle which we call scaption. Then you are going to do abduction which is out to the side.

The last two are front and back which are flexion and extension. You don’t need to raise the band way above your head. You can bring it to a 90 degree angle which is where your arm is parallel to the floor.

Related Videos:

Shoulder Pain Top 3 Exercises:
https://www.youtube.com/watch?v=vbUm5rsPt5Y

Shoulder Pain Treatment & Rehab Stretches:
https://www.youtube.com/watch?v=DJvQ3ZGWUfQ

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
http://www.AskDoctorJo.com
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Shoulder Strengthening Exercises with a Resistive Band:
https://www.youtube.com/watch?v=IzTFCZv0–E

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

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Comments

AskDoctorJo says:

Buy a printable worksheet with the Shoulder Exercises in this video here: https://www.askdoctorjo.com/buy-shoulder-exercises-worksheet
⭐⭐ Leaving a Question or Comment? ⭐⭐
If you want me to reply, make sure you hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already) because I always respond to my subscribers!

Crazy Boy says:

Plz man I need this one rubber band

Sunita singh Singh says:

Thanks doctor I like this exercise

Praseeda Nandakumar says:

Can I do these experiences as I am having my shoulder legment tear

chappahx says:

That was excellent. The first exercise, wouldn't it be a back exercise?

Ramya Santhanam says:

Hello hi..how to strengthen the wrist…… whenever I try sequence of yoga with downward facing dog…….my wrist starts paining…..

Igor Radanovic says:

Hello dr Jo,

what do you think, are these exercises enough as a shoulder excersise routine (to keep your shoulders strong and healthy), or these are just for a rehab period ? Should we later introduce some "harder" excersises (with dumbel, barbel, etc) ? I love to play football, and to keep my body strong and healty, avoiding the injuries as much as I can.

Thanks!

Akshita Dewan says:

Can I do these if I have compressions in
my brachial plexus?

Ale R says:

Very good exercises. Thanks!

Ale R says:

Dr. Jo, can you suggest some exercises post surgery shoulder, (12 weeks) I'm doing physio. The pain is always there. I try some of your exercises, but if you have some suggestions, thank you.

Heidi i says:

I love this video thank u for sharing!!

Lee Watson says:

Thanks for your advice on looking at your older videos

Ali Saleh says:

Good day, I tried to buy a posture corrector, but it doesn’t keep me from slouching forward. You had one on, and y said that it doesn’t let y bend forward. Can y please indicate which one Exactly you were using? Thanks

Lynne Wallace says:

I have a disability (MS) and would like to know if the first exercise (rows) can be done in a seated position.

Anurag Saxena says:

Hello Doctor Jo,

A big follower of u from India,

one week ago while swimming in the sea,met with an accident and got dislocated my shoulder.

Can u suggest some exercises that i should follow post completion of treatment for strengthening and to minimizing any re-occurrence.

Thanks in advance.

Dilan Fdo says:

Should we do all these exercises to strengthen the shoulder or can we pick a few out of these five?

Oncoradmadeeasy says:

very nicely explained.. i m radiologist and have partial tear of supraspinatus, i have started exercises recently after watching ur videos nd find them very useful nd effective. thanks…

kevin mc namara says:

god bless you always x

Fatma Ahsan says:

Thank you ma'am.. 🙂

TJ K says:

Hello, Dr. Joe. Thank you for this video.
I heard that my left shoulder tendon was slightly torn at the hospital. Is exercise in the video helpful in recovery?
Can you tell me other exercises that help me recover my shoulder tendons?

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