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