Shoulder Exercises

Home Care Program

In a standing or seated position, roll the shoulders back and down (as if to put the shoulder blades in your back pockets), this is called ‘scapular retraction.

Next, bend your elbows to 90 degrees and loop the Thera-band around your hands.

While keeping the elbows stationary near your side, externally rotate to pull your hands apart.

This can be done with the palms facing each other, or facing the ceiling.

Repeat for 1-2 minutes

While standing on 1 end of the Theraband, roll the shoulders back and down (as if to put the shoulder blades in your back pockets), this is called ‘scapular retraction.

Next, hold the other end of the band in your hand and with a straight arm, raise your arm to horizontal.

This is done in 3 different positions:

  • First straight out in front of you
  • Second at a 45 degree angle
  • Third at a 90 degree angle straight out to your side

Repeat for 10-15 reps.