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I’m a certified personal trainer and corrective exercise specialist, and I’ve worked with many clients who struggle with shoulder issues. From minor aches to torn ligaments, impingements, and inflammation, our shoulders are susceptible to a wide range of injuries.
Prevention is the best thing you can do for your shoulder health—focus on the area now before you start noticing any tightness or pain. I give my clients three exercises, which address shoulder stability, range of motion and strength. You can try them on their own or as part of a warm-up for an upper-body workout.
How to do the shoulder exercises
You’ll need a long resistance band of moderately-heavy resistance and a yoga mat for these moves. Beginners should start by doing one set of 10 reps, twice a week. Slowly increase your sets and reps until you can do 3 sets of 15 reps comfortably, 4-5 times a week.
The exercises are:
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External shoulder rotation
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Internal shoulder rotation
Check with your doctor before starting any new activity, especially if you experience shoulder problems. If you’re new to working out, consider meeting with a certified personal trainer to learn correct form.
1. External shoulder rotation
Sets: 1-3 Reps: 10-15
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Loop the resistance band around an anchor point, like a stair railing.
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Step away from the anchor point until the band is taut.
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Hold one end of the band in your right hand.
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Turn your body and face your right, so the band is now pulling across the front of your body.
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Engage your core muscles, keeping your right elbow tight to the body.
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Pull the band outwards, away from the anchor point, rotating through the shoulder joint.
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Slowly return to the start.
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Continue for the desired number of reps, then repeat on the other side.
Trainer tips: Keep your elbow glued to your side. Use a rolled-up towel between your elbow and torso to help you maintain proper form. Don’t allow your shoulders to roll forward and keep your posture tall.
2. Internal shoulder rotation
Sets: 1-3 Reps: 10-15
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Loop the resistance band around an anchor point, like a stair railing.
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Step away from the anchor point until the band is taut.
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Hold one end of the band in your right hand.
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Engage your core muscles and keep the elbows tight to the body.
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Pull the band away from the anchor point and towards your body, rotating through the shoulder joint.
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Slowly return to the starting position.
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Continue for the desired number of reps, then repeat on the other side.
Trainer tips: Keep your elbow tucked into your side throughout the movement. Place a rolled-up towel between your elbow and torso—if it drops, check your form. Keep your shoulders rolled back and don’t slouch.
3. T raise
Sets: 1-3 Reps: 10-15
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Extend your arms out sideways from your shoulders.
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Rotate your thumbs so they’re facing the ceiling.
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Engage your core muscles.
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Squeeze your shoulder blades and lift your arms off the floor.
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Slowly return to the starting position.
Trainer tips: Keep your chin tucked and your spine neutral. If mobility issues prevent you from getting on the floor, try this exercise on your bed.
Shop resistance bands
Amazon Basics Resistance Band
Theraband Resistance Band Set
SPRI Xertube Resistance Bands With Handles and Door Anchor