Many studies have found that poor strength and endurance of the shoulder muscles are significant risk factors in the development of shoulder pain. Shoulder strength exercises can be key in improving your shoulder issue.

Always consult a healthcare provider first to determine if this shoulder exercise is good for you.

Special note: The purpose of this shoulder exercise is to strengthen the shoulder joint. Isotonic training, a series of shoulder exercises using elastic resistance bands, is typically advised in the beginning stages of shoulder rehabilitation. If you suffer from shoulder impingement, shoulder tendinitis, shoulder bursitis, or other shoulder complaints; please consult your healthcare practitioner first! Understand your neutral posture. Most of the shoulder exercises start in a neutral standing posture. Please read about the best standing posture before starting with any exercise. 

List of conditions which could have benefit from this shoulder exercise

A diagnosis or shoulder exercise prescription for the following conditions could only be done by a medical doctor or your healthcare practitioner. This list has merely been given to discuss with your healthcare professional.

• Mechanical shoulder pain, neck pain, middle back pain, upper back pain.
• Shoulder bursitis, shoulder tendinitis, shoulder rotator cuff injury, frozen shoulder, shoulder impingement syndrome. supraspinatus tendinitis, infraspinatus tendinitis, biceps tendinitis.

General tips for shoulder strengthening exercises

1. Frequency: These exercises are effective for strengthening the muscles of the shoulder joint. The frequency depends on your goal. If your goal is to build endurance, rather than strength, then the frequency should be higher. Doing more exercises than recommended is not always necessary or effective. Please discuss this with your healthcare professional.
2. Combine: Instead of focusing on just one exercise, combine similar exercises for a more powerful effect. Three strengthening exercises is the average recommended combination.
3. Warming Up: Start with a shoulder mobility exercises before beginning this strengthening exercise as a warm up.
4. Shoulder Pain: Pain is a warning signal. Never ignore pain. Shoulder exercises should be done with care as they may worsen your issue. Do not continue with this exercise if you experience shoulder pain. Ask your healthcare practitioner for more information.
5. Speed: Do not hurry. This shoulder exercise should be done slowly.
6. Stay alert: Focus an think about each movement in this shoulder exercise rather than doing this exercise automatically.
7. Overuse: Shoulder pain is most commonly the result of overuse and repeated or prolonged movements of the shoulder muscles, tendons, ligaments or joints. This overuse can result in a strain (muscle injury), a sprain (ligament injury) or joint inflammation.
8. Posture: Focus on a good posture to prevent or minimize shoulder problems. Even a small postural change can make a huge difference. The most important thing to remember is that the best sitting posture is a variable posture. Change your posture every ten to fifteen minutes! 
9. Risk factors: The risk of shoulder injury increases with age and shoulder injuries are more common with certain sports and occupations. Athletes who use repetitive arm motions, such as baseball players and tennis players, have a greater risk of shoulder injury. Occupations such as carpentry or painting that require repetitive arm motions, often overhead; result in increased pressure on the shoulder joint over time and increased risk of injury.

Did you know?

The rotator cuff comprises four muscles coming off the shoulder blade, stabilizing the shoulder joint. Rotator cuff injuries are the most common cause of shoulder pain and disability in adults. Other common causes of shoulder pain include osteoarthritis, tendinitis, impingement, shoulder instability or a fracture.