Shoulder Strengthening Exercises with a Resistive Band - Ask Doctor Jo

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 www.askdoctorjo.com/content/sh...
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.
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Shoulder Strengthening Exercises with a Resistive Band:
• Shoulder Strengthening...
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.

[@AskDoctorJo]

Buy a printable worksheet with the Shoulder Exercises in this video here: www.askdoctorjo.com/buy-shoulder-exercises-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*

[@SidharthMishra99]

Mam,I have Shoulder injury in rota cutoff, supraspinatus tendon ( partial tear).Please guide me some exercise for this.I have also already purchased thera band,resistance band for this.please guide me

[@ethanhawkins9665]

8 years after being posted and it’s helping me rehab my shoulder to get back to my tennis

[@adriantryingstuff]

My brother had his ops two years ago. Does it still benefits him? He claims to have much less strength then before

[@kxst2385]

@@adriantryingstuff yea he can

[@messiahsez]

You are a gift to humanity Doc. Thank you!!!

[@AskDoctorJo]

Thanks, and you're welcome!

[@sashidar5649]

@@AskDoctorJo I m suffering from a slap tear and is it good to recover plz tell from that

[@sashidar5649]

@@AskDoctorJo I took physiotherapy many times

[@shreyanhspowrel7076]

@@sashidar5649 m

[@AskDoctorJo]

You're welcome!! Sounds like you might have an impingement. Usually the referred pain is down the side of the arm. If you are getting better, keep it up! Sometimes it takes a long time to heal. The reason for not going above 90 degrees is to avoid more irritation into the impingement area. Good luck!!

[@nickriggio8807]

excellent information from Dr. Jo.....

[@connieesperum3235]

Thank you Dr. Jo! What great videos! Thank you for your generosity!

[@AskDoctorJo]

You're welcome, and thanks!

[@DanCryptoStoics]

Never really recovered from a shoulder injury, these exercises are great to help build up my should and really make a difference. I expect I'll be back to normal in no time

[@mariatattersall1]

Amazing, I found your stretches which I'm now using in addition to the strengthening. None of the physios I've been to here in the UK over the years have helped me so thankyou so much

[@AskDoctorJo]

You're welcome. I'm glad they are helping.

[@hypocrisy1019]

I could feel the workout. Loved it.

[@guloguloguy]

IMHO: THIS IS AN EXCELLENT VIDEO!!!! THANK YOU!!!

[@AskDoctorJo]

Thanks, and you're welcome!

[@tduic]

Hi there, thank you sooo much! I had a AC separation (fell off a bike pretty violently, my collarbone dislocated and went up about an inch). Had a surgery (with tightrope) and now I'm in rehabilitation phase. I'm gonna do exactly these exercises beside ROM ones when home. Very detailed, down to earth, concise and helpful video. Keep on the goob job and cheerz from Croatia! :)

[@AskDoctorJo]

You're welcome, and thanks!! Good luck with your recovery.

[@penguin6204]

Dr. JO, I love your instructions , so clear. Really helps!

[@AskDoctorJo]

Thanks!

[@erinjames579]

Thank you for clear, concise and well presented videos. I'm a new fan!

[@AskDoctorJo]

You're welcome, and thanks!

[@CarolinaVecc]

I love these and will be incorporating them to my exercise routine. Probably great for someone like me who is sitting for most of the day. Thank you♡

[@AskDoctorJo]

Thanks, and you're welcome.

[@genas9023]

Thank you for your instructions which make a lot of difference.

[@AskDoctorJo]

You're welcome.

[@erinramsay9914]

Thank you for these videos! My shoulders and hips have gotten weak from lack of stimulation and your videos help me target which areas I'm weakest. I can now build a better foundation for my body!

[@AskDoctorJo]

You're welcome!

[@mohamedfathichatti2500]

I have frozen shoulder and I am following you exercises. You are the best. Thank you.

[@AskDoctorJo]

Thanks, and you're welcome. Good luck!

[@Nao_Craft]

As always, such a fantastic video!! Your exercises are always so well-explained and are just what I need. Thank you so much for making these videos for us!

[@AskDoctorJo]

Thanks, and you're welcome!

[@maryannsespene1192]

Shes great 😊

[@sandralima8777]

Thank you so much Doctor Jo! Love your videos

[@AskDoctorJo]

You're welcome, and thanks!

[@bobm2368]

I've got a trapped nerve in the neck and shoulder problems. Local physio not much use. These exercises really help thank you. Plus I'd watch this all day just to hear you say "bands". Love it. Cheers Bob 🇬🇧

[@AskDoctorJo]

You're welcome.

[@HussienBastan]

thank you so much. its very helpful and honestly some therapist in paid sessions dont explain it well as you did especially with the expected wrong techniques

[@AskDoctorJo]

You’re welcome.

[@Apach64e]

Sooooooooo useful, really appreciate DoctorJo~

[@AskDoctorJo]

Thanks!

[@AskDoctorJo]

Yes! Using resistive bands is a great way to increase stability in your shoulder!

[@shrustyle795]

AskDoctorJo what is the price of this band in rupees?

[@shivasaik323]

thank you dr.jo your videos are crispy clear thanks again

[@AskDoctorJo]

You're welcome! Good luck!

[@olivierrainot5059]

And keep smiling !

[@blossomsmith1783]

Wonderful exercise really helpful

[@livingmybestlife1208]

These exercises are so very helpful!! love doing these they are really helping my rotator cuff!!💪😁 thank you so much!

[@AskDoctorJo]

You're welcome!

[@leewatson1525]

Thanks for your advice on looking at your older videos

[@AskDoctorJo]

You're welcome. I hope you find some that help.

[@martyruhe1950]

Kool,just found this program,I'm a 49yr old Aotearorian male with severe inflammation, recently injured my rotator cuff muscles (right side) & this program is really good,very happy I found it,thank you Dr Jo!😊😎

[@AskDoctorJo]

You're welcome, and thanks! Good luck.

[@abhishektodmal1914]

These were great; just gave them a go. Thank you so much, Doctor!! Appreciate it so very much! 😀👋❤️

[@AskDoctorJo]

Thanks, and you're welcome!

[@PJCooper72]

I wish I knew about these exercises before my rotator cuff tear! Great explanations and descriptions !

[@AskDoctorJo]

PattyJoC Thanks! Good luck!

[@lilacoo7700]

Another great video! Appreciated ! 👍

[@AskDoctorJo]

Thanks!

[@randomconsumer198]

Thank you. You showed different exercises.

[@AskDoctorJo]

You're welcome.

[@thomascoleman7396]

You're the bomb Doctor Jo, thank you.

[@AskDoctorJo]

Thanks, and you're welcome.

[@dr.rajeshramalingam6591]

that was excellent

[@chandanpaul33]

Thanks for this video

[@AskDoctorJo]

You're welcome.

[@jeffjones742]

Excellent educational shoulder video as always! 👏👍

[@AskDoctorJo]

Thanks!

[@jolandaglans]

Thank you very much! Well explained😊

[@AskDoctorJo]

You're welcome.

[@kamkam7412]

Very nice, and very helpful, thank you.

[@AskDoctorJo]

Thanks, and you're welcome.

[@mariatattersall1]

Thankyou so much. The bands are an easily transportable way to strengthen my shoulder anywhere after injury. Just one session has made a difference 🙏

[@AskDoctorJo]

You're welcome.

[@placesihavebeen451]

Good training tips, I recently pulled my arm during hiking and followed a set of physiotherapy exercises similar to these and some with weights and bands which helped me a lot. Thanks 🙏

[@AskDoctorJo]

You're welcome.

[@AlexMaiaVictoria]

Excellent tips for shoulder exercises. Thank you Dr. Jo :)

[@AskDoctorJo]

Thanks, and you're welcome.

[@user-if8qh3hx8f]

very easy and simple . thanks a lot

[@AskDoctorJo]

You're welcome.

[@christinafast4459]

Followed along with my bands at the same time! Thanks. Really love your videos

[@AskDoctorJo]

You're welcome, and thanks!

[@christinafast4459]

AskDoctorJo No problem Dr.Jo. Glad I stumbled upon your channel!

[@suhasratan5185]

This was incredible. Thank you :)

[@AskDoctorJo]

You're welcome.

[@babulalmodi5783]

Thank you so much dr jo 👍🙏

[@AskDoctorJo]

You're welcome.

[@sentientbeing336]

Thanks a lot Doc Jo. I have been suffering shoulder dislocation, both hands😅
Doc suggested me to practice shoulder strengthening exercises and this video helped me a lot.. ✌️👏

[@AskDoctorJo]

You're welcome.

[@heidipiccoli]

I love this video thank u for sharing!!

[@AskDoctorJo]

Thanks, and you're welcome!

[@johnbrown9092]

Really good video. Just started these exercises after heart surgery.

[@AskDoctorJo]

Thanks. Good luck.

[@lyndapryor644]

Great video- thanks so much. Merry Christmas and Happy new Year to you from NZ

[@AskDoctorJo]

Thanks, and you're welcome. You too!

[@tharmairai8171]

Thank you very much. Very helpful

[@AskDoctorJo]

You're welcome.

[@ravi9349]

very nicely explained thank you..

[@AskDoctorJo]

You're welcome.

[@elguapo1507]

Thanks Doc!

[@AskDoctorJo]

You're welcome!

[@optimalperformanceconsulta5813]

Dr Jo these are excellent - simple, effective and realistic for patients. I will send my patients to your site for the worksheets! Jane Sleeth Fellow Physiotherapist & Ergonomic Consultant

[@drguptadeepak]

Very useful

[@danielhems1457]

Thank you dr Jo !

[@AskDoctorJo]

You're welcome!

[@MOLLYNNCARES]

I need to do more of this as I always have upper shoulder muscle tension

[@chan108dra]

thank you again

[@AskDoctorJo]

You're welcome!

[@luchenthomas8879]

Good video

[@barrydavies8228]

Wow you are so good you make things positive

[@AskDoctorJo]

Thanks.

[@ahmedrazhan265]

U r a wonderful doctor

[@AskDoctorJo]

Thanks.

[@karenfischhaber6802]

Thank you

[@AskDoctorJo]

You're welcome.

[@metanoia7874]

Thanks doc

[@AskDoctorJo]

You're welcome.

[@tonypowers123]

How awesome are you Doctor Jo...!!!
You rock!
Thank you for this amazing instructions and exercise you show with the resistance band, and please- let me state for the record,
I'm a guy/dude in great shape, I play long hrs of tennis and train, Big weights and big Muscles Do not Fix the Issue/pain, your exercise is what helped heal my shoulder!
Thank you, thank you, thank you ! 🙏🤗🙏

[@AskDoctorJo]

You're welcome, and thanks! I'm glad they helped :-)

[@aliabbas2613]

AskDoctorJo k

[@rocknrollcrawlersbashers2204]

thanks Dr Jo they feel great..going to stick to these for a bit

[@AskDoctorJo]

You're welcome.

[@mahakitlerdcheewanan6748]

thank you for the knowledge!!

[@AskDoctorJo]

You're welcome!

[@kppradeepkumar5605]

Thank you ma'am

[@AskDoctorJo]

You're welcome.

[@30vansan]

Super shoulder exercises indeed!

[@AskDoctorJo]

Thanks!

[@Opeth12341]

so good. valuable.

[@AskDoctorJo]

Thanks.

[@LionelBalland]

Great video!

[@AskDoctorJo]

Thanks!

[@AnaHannah]

Thanx for the video!! I need this after I dislocated my shoulder. TG I have there bands!

[@AskDoctorJo]

You're welcome!

[@CusPedro]

These are most likely the type of exercises I should be doing because I'm already 4 months after shoulder surgery and have been doing some therapy already. Thanks

[@AskDoctorJo]

You're welcome.

[@dr.vijaychoudhary3296]

Good explanation mam and were useful thank you so much doctor jo

[@AskDoctorJo]

You're welcome.

[@RR-jl4kt]

Thank u Dr Joe really appreciate ur reply 👍

[@AskDoctorJo]

You're welcome.

[@kkunbody]

good information!! thank u!

[@AskDoctorJo]

Thanks, and you're welcome!

[@guyintheflow4181]

Thanks this really helped a lot my shoulders have been killing me this routine is getting my shoulders warmed up

[@AskDoctorJo]

You're welcome.

[@hafssaalkhalil8665]

Thanks

[@AskDoctorJo]

You're welcome.

[@sheltieginger]

Thank you for putting these videos online, they have really helped me. My shoulder pain has gotten alot better, but I still feel a little pain going down the side of my arm to my elbow, in the middle deltoid area. Any ideas? Also what is the reason for not going above shoulder level?

[@sunitasinghsingh2983]

Thanks doctor I like this exercise

[@AskDoctorJo]

You're welcome.

[@jskirg]

Can't swim two weeks post cataract surgery. These are great exercises to keep my shoulder strength up. Thanks, Dr. Jo.

[@AskDoctorJo]

You're welcome.

[@fleadoggreen9062]

Thank you dr.jo , I’m gonna use this as my go to , gonna use it to warm my shoulders up before burpees n push up pull up

[@AskDoctorJo]

You're welcome.

[@oncoradmadeeasy4151]

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...

[@AskDoctorJo]

Thanks, and you're welcome! I hope they help.

[@sumanmishra5924]

Hmmm.... It was awesome
Thanks 🙏

[@AskDoctorJo]

You're welcome.

[@dheerajks8288]

Very useful for fast bowler

[@michaelezekiel3506]

your great

[@AskDoctorJo]

Thank you!

[@aarcha1068]

Thank u

[@AskDoctorJo]

You're welcome.

[@dilrasfarman4570]

I like it will start now

[@fatimaahsan2105]

Thank you ma'am.. :)

[@AskDoctorJo]

You're welcome :-)

[@ryanmd615]

Thank you 👍👍

[@AskDoctorJo]

You're welcome.

[@ryanmd615]

@@AskDoctorJo 🙏

[@subodhgautam649]

Nice...

[@AskDoctorJo]

Thanks.

[@geraldoesch7780]

i like that exercise

[@AskDoctorJo]

Thanks.

[@gormalfun99]

you the best and the funniest

[@AskDoctorJo]

Thanks!

[@jskirg]

Had to stop swimming for two weeks post cataract surgery. These are great exercise is to maintain my shoulder strength. js

[@ilovebunniessparks5121]

Every time she says bands it’s the cutest thing. 😊. Cute little accent

[@AskDoctorJo]

😎

[@akshaypatil1160]

Please provide some band exercises exclusively for forearm

[@chandrakumar6830]

Hello dr. Jo... My shoulder was dislocated during a boxing match. Your videos are extremely helpful. I kindly request you give me tips & medicines to regain my shoulder strength and to avoid dislocation in the future matches

[@AskDoctorJo]

Thanks. These should help. Good luck.

[@siddharthachourey4476]

your videos are highly heeling doc!!:)..I request u to make a specific one for scapular winging....wll be a gr8 help!!!...and I love the way you pronounce those two words.... Disclaimer Alert!!! Disclaimer Alert!!!!...;)

[@AskDoctorJo]

Thanks! I will add that one to the list for sure. Good luck :-)

[@siddharthachourey4476]

thanks ma'am...:)

[@CalisthenicTraining]

nice!
what about shoulder dislocations?
btw so many great stuff...difficult to pick stretches and make a program...so much choice haha

[@juliecurrie917]

Thanks Dr Jo for the suggested views. I have been working on strengthening my shoulder with all these exercises except the modified push up. Sadly, I fear I may be looking at surgery soon! The exercises hurt still, but when relaxed my arm pulls out of the socket. PT has had me working through the pain to get stronger. I am getting stronger for daily activities, but just sitting gravity pulls my arm out of place. Sleeping is hard because I feel it pull forward or backwards depending how I'm laying. Very frustrating! It has been almost 4 months. Thank you for any suggestions! And thank you for your videos!! Julie

[@AskDoctorJo]

You're welcome! Unfortunately, sometimes you just have to have surgery :-( I had shoulder surgery about 3 years ago. It was an injury I had been dealing with for a decade trying to "fix it." I got my shoulder as strong as I could right before the surgery, and my recovery went very well. As soon as I woke up from the surgery, I felt better than I had in years. The stronger and more flexible you can be before, the better it will be afterwards. Good luck with everything!

[@jccurrie9854]

Hi Dr Jo! Well, it is 11 weeks after I had my shoulder surgery (rotator cuff & multi-directional instability). Surgery was successful! I just have the frustration of rehab. I do all my exercises and do feel a little stronger, but my flexibility is a problem. I'm told it is because the Dr had to tighten up my ligaments to correct the instability. Do you have any suggestion for improving flexibility? I stretch with the door frame and bands right now. I'm also told my shoulder is not tracking correctly. What am I able to do to correct this issue? Thank you for any suggestions!! Julie

[@AskDoctorJo]

Are you in therapy right now? Do you know your motion numbers?

[@jccurrie9854]

I am in PT now. I do not know my motion numbers, but I will ask tomorrow
if my PT is not canceled. I'm from Miami and we are preparing for a
hurricane/tropical storm to hit us. I will get back to you about my
numbers. Thank you!!

[@AskDoctorJo]

You're welcome! Stay safe, it sounds like this hurricane is going to be a big one.

[@srikanth86908]

Very nice

[@AskDoctorJo]

Thanks.

[@srikanth86908]

@@AskDoctorJo actually am physiotherapist🙂