Shoulder Strengthening Exercises with a Resistive Band – Ask Doctor Jo

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These shoulder strengthening exercises with a resistive band are a great way to strengthen your shoulder after an injury or surgery. Read Doctor Joโ€™s blog post about this video at

A great way to rehab your shoulder is to do exercises with a resistive band. They come in many different colors so make sure the one you have is the right resistance for you. They can be used if you have been diagnosed with shoulder tendonitis, bursitis, adhesive capsulitis, frozen shoulder, shoulder impingement, or if you are recovering from a surgery.

The first exercise is going to be rows or scapular retraction. You can use your feet as an anchor. You want to keep your elbows in close to your body and make a rowing motion. Try to squeeze your shoulder blades together when you pull back. Make sure you are using a slow controlled motion.

The next exercise is going to be punches or scapular protraction. Wrap the band around you, and keep your arms straight in front of you. Punch forward, but try not to bend your elbows.

Now you are going to hold the band in front of you and put your thumbs up on top. Keep your elbows bent by your sides. This exercise is external rotation. Pull your hands apart, but try not to pull your elbows away from your sides.

The final exercises are going to be performed standing. Try to keep your arm straight the whole time and don’t bend your elbows. Your thumb is going to be pointed upwards. You are going do put your arm out at a 45 degree angle which we call scaption. Then you are going to do abduction which is out to the side.

The last two are front and back which are flexion and extension. You don’t need to raise the band way above your head. You can bring it to a 90 degree angle which is where your arm is parallel to the floor.

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.


Shoulder Strengthening Exercises with a Resistive Band:–E

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.


AskDoctorJo says:

Buy a printable worksheet with the Shoulder Exercises in this video here:
Don't forget to hit the ๐Ÿ”ด SUBSCRIBE ๐Ÿ”ด button above! Find all of my videos at

Sanjay Lal says:

Super shoulder exercises indeed!

Ed Irvin says:

I am prepping for shoulder replacement trying to get stronger.
Do you recommend these exercises as I get ready?

Dr. Rajesh Ramalingam says:

that was excellent

Mellow Music says:

Godโ€™s work ๐Ÿ’Ž๐Ÿ”ฅ

rm says:

My therapist told me to do ' Thumb facing downwards' ๐Ÿ‘Ž when doing that 45ยฐ lifting movement. Can you please tell me the difference? Like when to do what. Your videos are really helpful.


Can I do this everyday ?


What is the name of exericise?

Babulal Modi says:

Thank you so much dr jo ๐Ÿ‘๐Ÿ™

Channah Ussery says:

Thanx for the video!! I need this after I dislocated my shoulder. TG I have there bands!

Kimberly says:

Although I lift weights, I find that the band work some muscles I donโ€™t feel strengthening from lifting weights. Also I can take my band to work and exercise in the restroom or locker room on my break

Blossom Smith says:

Wonderful exercise really helpful

Fatima Zahid says:

hi i need your advice my shoulders are not much wide due to which i look weak can you suggest any exercise

Preeti Badve says:

Wow beautiful

Naomi Bury says:

As always, such a fantastic video!! Your exercises are always so well-explained and are just what I need. Thank you so much for making these videos for us!

Dheeraj K S says:

Very useful for fast bowler

akshay patil says:

Please provide some band exercises exclusively for forearm

shana hartman says:

are these all for the back sholders

Places I Have Been says:

Good training tips, I recently pulled my arm during hiking and followed a set of physiotherapy exercises similar to these and some with weights and bands which helped me a lot. Thanks ๐Ÿ™

Rock 'n Roll Crawlers & Bashers says:

thanks Dr Jo they feel great..going to stick to these for a bit

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