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.
