Shoulder Strengthening Exercises with a Resistive Band – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. Today we’re
gonna talk about some shoulder exercises. So hopefully you’ve already taken a look at
the stretching exercises cause the key is, mobilize, stretch, then strengthen. So today
we’re gonna do some strengthening exercises, and we’re gonna use some bands. Now you might
have gotten a couple of different bands from your therapist or your Doctor, and they come
in different colors. The lightest one is yellow, so that’s gonna be the least amount of resistance,
and that’s the one we’ll use today. And then there’s some reds and greens and blues and
even blacks, so we’re gonna start off with the lightest one, that’s the one you should
start off with as well so you don’t injure yourself. So today we’re gonna use the yellow
band which is the lightest resistance. So what I’m gonna have your do, I’m gonna have
you kind of turn around and bend up your knees for me. Your gonna put the band around your
feet so it has an anchor. Now you can also do this on a door, put it around a door, but
make sure if you put it on the door, the door’s closed, so the door doesn’t come swinging
back open to you. So what you’re gonna do is you’re gonna keep your back nice and straight.
Your gonna bring your arms forward and have them straight, and this is how you’re gonna
start. And what we’re gonna do now is we’re gonna pull our elbows back and squeeze those
shoulder blades together. You want to almost like you’re pinching somebody if they’ve got
their hand right in between your shoulder blades. And then slowly come back forward.
Now this is not the movement. Your not actually bending your arms up, this is more of a bicep
curl. You’re keeping your arms straight, you’re keeping your elbows to your side, you’re pulling
back, squeezing those shoulder blades. And the key is to slowly come back. You want to
work the band, don’t let the band work you. So you’re not going back and forth like this,
it’s a nice controlled motion. Squeezing back, coming forward. Now the key with how many
should I do. You what to be working your muscles until you start feeling a light burn. When
you feel that light burn, you want to do 2 more repetitions. So that might be 10, that
might be 15, that might be 8. But if you get to 15 or 20, and you’re still not feeling
a burn, that’s when you need to go up to the next color of theraband. So this exercise
that we just did, you might hear it called rows, or scapular retraction, that means those
shoulder blades are going backwards. Now the next one we’re gonna do is called scapular
protraction, so those shoulder blades are going forward. So what you’re gonna do is
you’re gonna wrap the band around behind you, almost like you’re hugging it. And you’re
gonna bring your arms forward. Now see how my elbows are straight, you want to keep your
elbows straight. You don’t want them bending and pushing like this, you want to keep them
locked out straight the whole time. And what you’re gonna do is you’re gonna punch forward.
So see how my shoulders are coming forward, but I’m not punching forward like that. My
whole shoulder is going forward. Same kind of thing, you want to go until you feel a
slight burn and then do 2 more of those. So this is scapular protraction. The shoulder
blades are going forward. Alright. So the next exercises that I’m gonna have you do
is you’re still using the band, and what you’re gonna do is you’re gonna put your elbows right
at your side. Now this is the one people have a hard time with because their elbows want
to go out, they want to kind of wing out. You really want to keep your elbows by your
side, and if you’re having a hard time doing that, lots of times you can roll up a towel,
put it on each side, so if the towel starts to fall, you know that your elbows are coming
away from your sides. So what you’re gonna do is you’re gonna keep your elbows nice and
close to your side. You’re gonna hold the band with your thumbs up. And what you’re
gonna do into a comfortable position, you’re just gonna push out as far as you comfortably
can without your elbows leaving your side. So if you’re doing this, that’s not correct.
What you want to do is you want to keep those elbows close to your side. So you might only
be able to go to right here, but that’s ok. You just want to go out and in, nice and slow.
And remember you want to control the band, don’t let the band control you. Ok, so here
are the exercises for standing with the band for your shoulder. What I’m gonna have you
do now is step on the band here as an anchor point. What you can do is if you want to tie
a knot in your band, you can close a door on it as an anchor, but make sure the door’s
closed, so when you start pulling it doesn’t swing back in and hit you in the face. Alright,
now what I’m gonna have you do is you want to keep your arm straight, you don’t want
to bend the elbow, your arm wants to be straight the whole time. And what we’re gonna start
off with is what we call scaption. Which is not directly in the front of you, and it’s
not directly to the side of you, but it’s about a 45 degree angle. Your thumb’s gonna
be pointed upwards. So what we’re gonna do now is we’re gonna come at a 45 degree angle,
all the way up to about 90 degrees. You don’t want to go too much higher, you want to stay
at about that 90 degrees right there. So you’re gonna go slowly back down. Remember you want
to control the band, don’t let the band control you. This is using momentum, so it’s not really
using those muscles. So nice and controlled, control that band, about that 90 degrees and
slowly coming back down. The next one’s gonna be abduction. So that’s going out completely
to the side. So what you’re gonna do here is you’re gonna keep that arm straight, and
you’re gonna go straight out to the side, that 90 degrees right here, and slowly come
back down. Now if you’re elbow’s bent, and you’re having to go like this, then it’s probably
too much resistance and you might want to try these exercises without a band at all.
SO remember, keeping that arm straight, coming out to about 90 degrees, and slowly coming
back down. So then the next one here is gonna be going forward, the flexion. Same, same
technique. Keeping that arm straight, keeping the thumb up, coming to that 90 degrees, and
slowly coming back down. You want to go until you feel that burn, and once you feel that
burn, you want to do 2 more reps. And then the last one is shoulder extension. So you’re
going back. Now you don’t have to go all the way up to 90 degrees for this one because
that’s probably gonna start hurting your shoulder a little bit. You can just go back until you
start feeling the pressure, but the key is to keep your elbow locked out. If you’re doing
this, that’s not what we’re looking for, that’s a different exercise. So keep that arm straight,
going straight back. So there you have it. Those were your shoulder exercises with the
band. So if you liked them, please click the like button, and leave us a comment. And if
you’d like to see more exercise videos or some educational videos, please check me out
at AskDoctorJo.com And remember, be safe, have fun, and I hope you feel better soon.

91 Comments

Add a Comment

Your email address will not be published. Required fields are marked *