hey everybody it's Doctor Jo, and today I'm gonna show you my top seven rehab
shoulder exercises. so let's get started.
So before we start, if you haven't already, make sure it and subscribe by clicking
the button down there. so I'm gonna start off with some pretty easy exercises for
the shoulder. sometimes they're just a warm-up, but if you haven't done any
shoulder exercises, these are good to start off with, and then I'm gonna get a
little bit harder. and the folks at tension toners sent me their tension
toner which is this really cool equipment and I'm going to show you that
later, so make sure and stick around for that. so the first exercise is just going
to be a really simple shoulder squeeze or scapular squeeze, and this is really
important because that's scapula right behind your shoulder, that shoulder blade,
is really important it has like 20-something muscles attached to it, so
you want to make sure you're working that and you're working it correctly. so
with a shoulder squeeze or the scapular squeeze, basically what you're doing is
you're just squeezing those shoulder blades back behind you. but there's a
couple key components to that you really want to use your muscles. you're not just
pushing them back with your arms, sometimes it looks like you're doing
that, but you're really squeezing those muscles to make those shoulder blades
come in. so it's almost like if somebody has their hand right on your spine you
want to squish their hand with your shoulder blades. you also want to keep
your shoulders down, so it's not this. you're not coming up like that, but
you're really just squeezing down and back. I tell people to use their elbows
just in the beginning to kind of make it a little bit easier to do, but you don't
have to use your elbows because then if you're just using your elbows and not
your muscles. so you can squeeze it back just like that without your elbows, but
if you're doing that for the first time, that might be a little harder to do. so
if you use your elbows kind of as a target to go back then that makes it a
little bit easier. so I just tell people hold it three to five seconds, nice
squeeze. try and kind of relax those shoulders down. hold it three to five
seconds and do that about 10 times. so that's really just going to give those
muscles starting to work get them strengthened especially if they're
really weak. so the second one is going on to all fours or what we call
quadruped. and so this starts getting some weight
through the shoulders and it really helps with stability because you have to
kind of keep those shoulder muscles working,
otherwise you'll wiggle around. so make sure that your hands pretty close under
your shoulder. if it's too far out or too far under that's just going to put extra
stress on the shoulder. so the first one is pretty simple. just start off with
tapping your your hand side to side. so what that doing is that shifting weight
to one side just really getting all those muscles working stabilizing that
shoulder and really getting some good exercise there. if that becomes easy, you
can kind of go into a modified plank and then still tap side to side. so I just
start off with maybe 10-15 on each side. if it gets easy you can build up from
there, and then if that becomes easy, you can then actually go into a plank and then
just tap sides. so try not to go fast you want to go slow and controlled. keep that
good plane not hiking down, not going up, but try and keep that good plank while
you do it as well and that's a really great shoulder exercise as well. so for
the rest of the exercises you can do them with a regular resistive band, but
the tension toner which I talked about earlier is a really really cool piece of
equipment because not only does it have a resistive band on here, but it has one
in the middle, so when you're doing the exercise you're not only going one way,
but you're opening it up giving yourself tension out the other way as well. and so
this makes you work a whole bunch of muscles at one time. we kind of call it
muscle tasking, or muscle confusion because instead of just doing one plane,
you're kind of doing a couple planes with those muscles and really make some
work really hard and really well. so I really like that and this is a really
cool piece of equipment to do it because it just makes it easy to do. it gives you
that nice tension you know how much you're pushing out and then you have
different hooks here to do the different exercises. so I really
like that as well. I'm going to show you some exercises standing up. before I
start if you're interested in purchasing the tension toner, make sure you click on
the link up here. and as you can see before I get started - when you fold it
up it's it's really compact so that makes it really awesome to travel with
as well. if you need some equipment if you travel a lot sometimes you go
somewhere it doesn't have a gym so this just fits right in your travel suitcase
nice and packed so I really like that as well. so the first one we're gonna start
off with is a bicep curl. so as you can see I already have it set up but it's on
the inside hooks, and so that just kind of helps to get you in a good position
for the bicep curls. so stepping on the band, you can see you want to spread out
your feet about shoulder width apart, and that's just going to give you some good
tension on that band below. I have the light band right now, they do have a
stronger one but believe me, you don't need it to start off with no matter how
strong you are. so the important thing is this middle band right here. you want to
pull it out and hold tension on that band the whole time. so I'm working in
that outward position while I go into the curl. so try and keep, sometimes
you'll want to come in like that as you go, but try and keep that tension the
whole time and just come up into a curl. make that full motion and then come all
the way down. so you see I'm trying to hold that tension the whole
time. if this is something you haven't tried before, you might come in
like that when you come up, but you really want to try and hold that tension
because that's what's gonna give you that extra benefit while you're
rehabbing and strengthening those shoulder those shoulder muscles.
and that when I say shoulder bicep muscles do go up into the shoulders, so
they're really important to strengthen as well. so with this again if you
haven't done something like this before, I would maybe just start with two sets
of five. if you feel pretty good the next day, you can bump it up to two sets of ten
and then keep going from there. so then the next one is going to be a shoulder
flexion. so I want to go a little bit wider with this, so I'm gonna put it on
the outside. what I one of the things I like the most, especially trying different
equipment, is these hooks are so easy to clip and move. I don't have to work hard
to pull it because it's got a nice release right there, but and you can just
swing it over so I really liked that part too. that's one of my favorites
about this is it makes it super easy just to change stuff as you go along. so
this time my hands are gonna be on top. the other side I had them in the curl
position, but on top here. and so again put some tension on it and then you're
just going to go into a shoulder flexion. with shoulder flexion with rehabing, I
say only go to about 90 degrees when you're first starting off. you don't want
to go any higher than that because you don't want to start impinging that
shoulder. so again pull out with that tension and come back in, and you can
probably see my arms are already shaking a little bit, and I've only done three so
it's a lot of exercise that's a lot of strengthening components to it, so don't
overdo it. don't try and do a whole lot the first time because you're really
gonna feel it. you can also do these exercises without the band on the bottom.
so I'm going to show you some shoulder abduction without the bottom component
and you're going to get a good exercise strengthening component with that as
well. so again you can see it's just super easy just to take that off. so with
this one, what you can also do is on the outside here, if you feel like that
middle band is not enough tension, you can actually pull this out and give
yourself a little more tension. so it's really cool in that component. it's got a
little piece right there, and you just hook it on the side. so I'm just gonna
pull that there give myself some extra tension. so now it makes it even harder
to pull out. so with the shoulder abduction going out to the side, I'm
going to actually turn my hand outwards this way because I want my thumb to be
going out. so what I'm going to do then is just pull that tension and just go up
this way. again only about to 90 degrees out there and come back down. so really
trying to keep that tension in the middle band. you can see it's trying to
go back in that that pulling out there is almost a little bit too much for me,
so I probably wouldn't do it that much, but again that's something you can build
up to. but thumb going out, get that tension on
that band come up to about that 90 and then come back down. so again I would
maybe start off with just two sets of five ,work your way up from there. if
that's too much that is okay. you don't have to feel like you have to do a whole
lot with it because even if I'm just doing this I'm still getting a workout
with that. and remember if you don't have a tension toner you can just use a
regular resistive band and put it underneath your foot and go out, so it's
not going to be quite the same but it's still going to be just as beneficial
using the band, but this is just going to give you that extra push. so the last two
exercises is going to use another one of their cool pieces which is you can see
here they've got the more tension band which I'm not ready for yet, but it's
there if you need it, and then they've got this really cool piece that goes
into a door so you can do standing exercises going in a horizontal position
by just clipping this into your door and then doing the exercise. that's what I'm
going to do now. so now we're going to do a chest press motion, and as you can see
I've got mine hooked up already so again the clips go on the outside just so you
have a little bit wider support with your arms there. I like what I'm doing,
kind of a press motion or rows, which I'm going to do in a second to kind of put
one foot in front the other. it doesn't matter which foot that you do, but so
you're getting more of a support this way because if you stand with your feet
together, I find that people tend to lean forward or back and you really want your
back to be upright while you're doing this. so again with the tension toner, you
can pull out get that tension and then just push forward just going into a
press. so you can see again, you know my arms are working I'm getting some some
shaking going on there because I'm working in multiple ways for those
muscles, not just a forward and backwards plane. so it's really getting a good
workout there. and so again just starting off with you know five or ten, and then
working your way up from there. so then you can go into the rows right after
that. so same thing, I like kind of getting a
good stance because especially with rows, people tend to lean back and do
this, and then you end up having back problems and you wonder why your lower
back hurts so much because you're leaving like this all the time. so get
that good stance, try and keep your upper body upright and then just coming in to
that row. so again if you don't have enough to pull out that's okay, I didn't
pull out those couple of times, but really to get that extra benefit pull
out, and then really control it going back to. so you want that resistance the
whole time I'm not going and then just letting it go back, I'm getting that
control with both of those bands the whole time. so those were your top seven
shoulder rehab exercises. if you're interested in purchasing the tension
toner, make sure and click on the link up here, and don't forget to subscribe by
clicking down there. and remember you can do all those exercises with just a
resistive band, but this is going to give you that extra push. this is going to
work those muscles harder. so remember be safe, have fun, and I hope you feel better
soon.