Start with your pinkys touching and your thumbs pointing outward. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. To do these shoulder exercises from the comfort of your home, all you need is a pair of weights or a resistance band. Start with lighter weights, and lift progressively heavier ones as you become stronger. Internal rotation. These video shows the whole movement so don't worry if you can't do it all. Start by doing 5 repetitions of each exercise, 3 times a day. Rotator cuff strengthening exercises. Pendulum Exercises: Circle & Reverse Circles. Benefits: This engages your anterior deltoids without any equipment. Moreover, shoulder exercises help correct posture, strengthen the shoulders, and reduce the risk of shoulder pain. ... You should feel this exercise at your chest and shoulder Equipment needed: Use an elastic stretch band of comfortable resistance. Shoulder Strengthening Exercises 2010 2 Scapular Protraction Lie on your back and, while holding a small dumb-bell in front of you, push the shoulder forward while keeping your arm as still as possible. Theraband Shoulder Rehab Exercises. Keep arm in contact with the wall and try to push the wall with an optimum effort. 10 of the Best Shoulder Exercises to Do at Home. With each of these theraband shoulder rehab exercises it is important that you start in a good position. This team favorite exercise is great for general strengthening of the shoulder joint area, including general posture realignment. You can also do this against a wall, like a wall push-up. These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your shoulder. 1. Static shoulder extensor strengthening exercise. These theraband shoulder rehab exercises are a great place for almost anyone to start, however if you've had an injury/surgery make sure you can comfortably do these beginners exercises first. How to Do It: Chest up. Here are the exercises I highly recommend as a physician and as an athlete that will assist you in strengthening your rotator cuff and potentially preventing injury: Internal and External Rotation Dumbbell Curls. Pendulum Exercises: Crosses. You should add other strengthening exercises as your shoulder permits. Diving dolphin. Forward Flexion Shoulder Raises/Forward Raises. This article lists 15 best shoulder exercises for … For these exercises stand with your back facing the wall. This is to strengthen the shoulder extensor group of muscle that is present at the back of the shoulder. Hold this position for 5 seconds and then release it. Do not bend your elbows, but instead move your scapula forward and back. Hence, it is important for women to do shoulder exercises irrespective of their age, fitness, or profession. Try to keep the shoulder blades pinched together the entire time. How many and how often. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. Work for smooth slow controlled motions. Abduction Shoulder Dumbbell curls. This program optimizes the mechanics of your shoulder and gives you the best chance of regaining good function.