Shoulder Strengthening

The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. Stretch slowly, and never do any exercise that causes pain. If you are an athlete, your legs take a lot of abuse. Here are some advanced exercises for those with healthy knees, legs and arms that will get you ready for your sport.

ELASTIC BAND SHOULDER EXTENSION

While holding an elastic band in front of you with your elbows straight, pull the band down and back towards your side.

Repeat
Hold
Complete
Perform
15 Times
1 Second
1 Set
1 Times a Day

ELASTIC BAND SHOULDER ADDUCTION

While holding an elastic band away from your side, pull the band towards your side. Keep your elbow straight.

Repeat
Hold
Complete
Perform
15 Times
1 Second
1 Set
1 Times a Day

ELASTIC BAND SHOULDER EXTERNAL ROTATION - ER

While holding an elastic band at your side with your elbow bent, start with your hand near your stomach and then pull the band away. Keep your elbow at your side the entire time.

Repeat
Hold
Complete
Perform
15 Times
1 Second
1 Set
1 Times a Day

ELASTIC BAND SHOULDER INTERNAL ROTATION - IR

While holding an elastic band at your side with your elbow bent, start with your hand away from your stomach, then pull the band towards your stomach. Keep your elbow near your side the entire time.

Repeat
Hold
Complete
Perform
15 Times
1 Second
1 Set
1 Times a Day

ELASTIC BAND ROWS 

Holding elastic band with both hands, draw back the band as you bend your elbows. Keep your elbows near the side of your body.

Repeat
Hold
Complete
Perform
15 Times
1 Second
1 Set
1 Times a Day

ELASTIC BAND SHOULDER FLEXION

While holding an elastic band at your side, draw up your arm up in front of you keeping your elbow straight.

Repeat
Hold
Complete
Perform
15 Times
1 Second
1 Set
1 Times a Day

ELASTIC BAND SHOULDER ABDUCTION

While holding an elastic band at your side, draw up your arm to the side keeping your elbow straight.

Repeat
Hold
Complete
Perform
15 Times
1 Second
1 Set
1 Times a Day

NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.