Start Your Shoulder Strengthening Here!

If your shoulder has been irritating you for a while, there is a good chance there is some weakness.  Check out these 4 single arm exercises to get you started!

A band is required, which can be affixed to a door knob.  If you need a band, let me know and we can make it happen!

1. External Rotation; 10-15 x 3 sets.

Start with your elbow bent at 90 degrees with it tight by your side and forearm against your stomach. Pull the band away from your body, maintaining the same elbow position. Keep a strong, straight wrist and control the forearm back to the starting position.

2. Internal Rotation; 10-15 x 3 Sets

Internal rotation is just the opposite as external rotation...This time the band is going to be pulled towards your body. Remember to not bend your wrist and keep the elbow tight against your body.

3. Single Arm Row; 10-15 x 3 sets

Start with your arm straight and shoulder blade protracted away from your body. Keeping the forearm parallel to the ground, pull the band back, initiating the movement with your shoulder blade. THIS IS NOT A BICEPS WORKOUT!

4. ​Single Arm Band Punch; 10-15 x 3 sets

Start with your forearm parallel to the ground and shoulder blade retracted against your spine. Push the band straight out, reaching forward and protracting your shoulder blade away from your spine..NO ROTATING THE BODY!

We hope these exercises help to build strength in your shoulder and possibly help reduce pain in the shoulder (and can even help in some cases with neck and elbow pain!).

Have a great week!.
-Dominick 
dominick@sanramonvalleypt.com