Hey everybody, it's Doctor Jo. Today we're gonna talk about some shoulder exercises.
So hopefully you've already taken a look at the stretching exercises cause the key is,
mobilize, stretch, then strengthen. So today we're gonna do some strengthening exercises,
and we're gonna use some bands. Now you might have gotten a couple of different bands from
your therapist or your Doctor, and they come in different colors. The lightest one is yellow,
so that's gonna be the least amount of resistance, and that's the one we'll use today. And then
there's some reds and greens and blues and even blacks, so we're gonna start off with
the lightest one, that's the one you should start off with as well so you don't injure
yourself. So today we're gonna use the yellow band which is the lightest resistance. So
what I'm gonna have your do, I'm gonna have you kind of turn around and bend up your knees
for me. Your gonna put the band around your feet so it has an anchor. Now you can also
do this on a door, put it around a door, but make sure if you put it on the door, the door's
closed, so the door doesn't come swinging back open to you. So what you're gonna do
is you're gonna keep your back nice and straight. Your gonna bring your arms forward and have
them straight, and this is how you're gonna start. And what we're gonna do now is we're
gonna pull our elbows back and squeeze those shoulder blades together. You want to almost
like you're pinching somebody if they've got their hand right in between your shoulder
blades. And then slowly come back forward. Now this is not the movement. Your not actually
bending your arms up, this is more of a bicep curl. You're keeping your arms straight, you're
keeping your elbows to your side, you're pulling back, squeezing those shoulder blades. And
the key is to slowly come back. You want to work the band, don't let the band work you.
So you're not going back and forth like this, it's a nice controlled motion. Squeezing back,
coming forward. Now the key with how many should I do. You what to be working your muscles
until you start feeling a light burn. When you feel that light burn, you want to do 2
more repetitions. So that might be 10, that might be 15, that might be 8. But if you get
to 15 or 20, and you're still not feeling a burn, that's when you need to go up to the
next color of theraband. So this exercise that we just did, you might hear it called
rows, or scapular retraction, that means those shoulder blades are going backwards. Now the
next one we're gonna do is called scapular protraction, so those shoulder blades are
going forward. So what you're gonna do is you're gonna wrap the band around behind you,
almost like you're hugging it. And you're gonna bring your arms forward. Now see how
my elbows are straight, you want to keep your elbows straight. You don't want them bending
and pushing like this, you want to keep them locked out straight the whole time. And what
you're gonna do is you're gonna punch forward. So see how my shoulders are coming forward,
but I'm not punching forward like that. My whole shoulder is going forward. Same kind
of thing, you want to go until you feel a slight burn and then do 2 more of those. So
this is scapular protraction. The shoulder blades are going forward. Alright. So the
next exercises that I'm gonna have you do is you're still using the band, and what you're
gonna do is you're gonna put your elbows right at your side. Now this is the one people have
a hard time with because their elbows want to go out, they want to kind of wing out.
You really want to keep your elbows by your side, and if you're having a hard time doing
that, lots of times you can roll up a towel, put it on each side, so if the towel starts
to fall, you know that your elbows are coming away from your sides. So what you're gonna
do is you're gonna keep your elbows nice and close to your side. You're gonna hold the
band with your thumbs up. And what you're gonna do into a comfortable position, you're
just gonna push out as far as you comfortably can without your elbows leaving your side.
So if you're doing this, that's not correct. What you want to do is you want to keep those
elbows close to your side. So you might only be able to go to right here, but that's ok.
You just want to go out and in, nice and slow. And remember you want to control the band,
don't let the band control you. Ok, so here are the exercises for standing with the band
for your shoulder. What I'm gonna have you do now is step on the band here as an anchor
point. What you can do is if you want to tie a knot in your band, you can close a door
on it as an anchor, but make sure the door's closed, so when you start pulling it doesn't
swing back in and hit you in the face. Alright, now what I'm gonna have you do is you want
to keep your arm straight, you don't want to bend the elbow, your arm wants to be straight
the whole time. And what we're gonna start off with is what we call scaption. Which is
not directly in the front of you, and it's not directly to the side of you, but it's
about a 45 degree angle. Your thumb's gonna be pointed upwards. So what we're gonna do
now is we're gonna come at a 45 degree angle, all the way up to about 90 degrees. You don't
want to go too much higher, you want to stay at about that 90 degrees right there. So you're
gonna go slowly back down. Remember you want to control the band, don't let the band control
you. This is using momentum, so it's not really using those muscles. So nice and controlled,
control that band, about that 90 degrees and slowly coming back down. The next one's gonna
be abduction. So that's going out completely to the side. So what you're gonna do here
is you're gonna keep that arm straight, and you're gonna go straight out to the side,
that 90 degrees right here, and slowly come back down. Now if you're elbow's bent, and
you're having to go like this, then it's probably too much resistance and you might want to
try these exercises without a band at all. SO remember, keeping that arm straight, coming
out to about 90 degrees, and slowly coming back down. So then the next one here is gonna
be going forward, the flexion. Same, same technique. Keeping that arm straight, keeping
the thumb up, coming to that 90 degrees, and slowly coming back down. You want to go until
you feel that burn, and once you feel that burn, you want to do 2 more reps. And then
the last one is shoulder extension. So you're going back. Now you don't have to go all the
way up to 90 degrees for this one because that's probably gonna start hurting your shoulder
a little bit. You can just go back until you start feeling the pressure, but the key is
to keep your elbow locked out. If you're doing this, that's not what we're looking for, that's
a different exercise. So keep that arm straight, going straight back. So there you have it.
Those were your shoulder exercises with the band. So if you liked them, please click the
like button, and leave us a comment. And if you'd like to see more exercise videos or
some educational videos, please check me out at AskDoctorJo.com And remember, be safe,
have fun, and I hope you feel better soon.