6 exercises for shoulder rehab




These shoulder exercises will help to improve the strength and function of your arm. The shoulder needs good strength and mobility so that the arm can move freely without any discomfort. Whether you are recovering from a shoulder injury, or just looking to improve the strength and performance of your shoulders, then this is great for you!  Add these exercises into your weekly routine to help prevent injuries or to help recover from a shoulder injury.  For detailed cueing for all of these exercises, please sign up to www.chloespilates.com to access the member only on-demand video library and try the video which runs you through each exercise in detail.




1. External rotation using a band

-10-15 reps on each side

-Keep the shoulders back & down and TVA activated

-Keeping the arm in a 90 degree angle, externally rotate pulling the hand out and keeping the elbow into the waist. Hold for 1 second and then close the hand back in.

-Keep every rep slow and controlled.





2. Bent arm lateral raise with a band

-10-15 reps on each side

-Keep the shoulders back & down and TVA activated

-Keeping the arm in a 90 degree angle, lift the arm up to shoulder height. Hold at the top for 1 second and then slowly lower the arm.

-Keep every rep slow and controlled.





3. Lateral raise with a band

-10-15 reps on each side

-Keep the shoulders back & down and TVA activated

-Keeping the arm straight, lift the arm up to shoulder height. Hold at the top for 1 second and then slowly lower the arm.

-Keep every rep slow and controlled.





4. Frontal raise (using a dumbbell)

-10-15 reps on each side

-Keep the shoulders back & down and TVA activated

-Keeping the arm in a 90 degree angle, lift the arm up to shoulder height. -Hold at the top for 1 second and then slowly lower the arm.

-Keep every rep slow and controlled.





5. Internal rotation with a dumbbell

-10-15 reps on each side

-Keep the shoulders back & down and TVA activated

-Keeping the arm in a 90 degree angle behind your back, pull the weight away from the lower back, hold for a second and then bring the weight back in against the lower back.

-Keep every rep slow and controlled.





6. Retraction using a band

-10-15 reps on each side

-Keep the shoulders back & down and TVA activated

-Keeping the arms straight, pull one arm up and one arm down. Hold at the top for 1 second to really squeeze the shoulder blades together and down. Then slowly bring the arms back to centre.

- Make sure the palms of the hands are facing forward.

-Keep every rep slow and controlled.


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