Shoulder Exercises - Theraband


  1. Elbows in:  Forearms straight out in front of you with elbows touching your body.  Keep elbows to the side and pull hands away from each other.

  1. Arms stretched out:  Arms straight out with elbows locked.  Pull hands away from each other.

  1. Arms overhead:  Arms straight overhead.  Pull hands away from each other.

  1. Arms behind the back:  Arms behind the back.  Pull hands away from each other.

  1. Single arm curl:  Stand on one end of theraband.  Hold other end with palm forward and pull up bending elbow.

  1. Single arm forward:  Stand on one end of theraband.  Hold other end with palm toward your body.  Move hand forward and up to approximately shoulder height.

  1. Single arm backward:  Stand on one end of theraband.  Hold other end with palm toward your body.  Move hand backward and up to approximately shoulder height.

  1. Single arm away from body:  Stand on one end of theraband.  Hold other end with palm toward your body.  Move hand away from body and up to approximately shoulder height.

  1. Face door:  Wrap one end tightly around a doorknob.  Face the door and pull arm toward your body and down to side keeping arm straight.  Repeat with other arm.

  1.  Across the body:  Turn a quarter turn away from the door and pull theraband across your body keeping arm straight.  Repeat with other arm.

  1.  Face away from the door:  Turn another quarter turn facing away from the door.  Pull arm to your side keeping arm straight.  Repeat with other arm.

  1.  Across the body:  Turn a quarter turn away from the door and pull theraband across your body keeping arm straight.  Repeat with other arm.

Start out with 5-10 repetitions with each exercise and work up until you can do 30 repetitions comfortably.  For increased resistance, change to a red theraband after reaching 30 repetitions with the yellow theraband.


If you have questions, please call or email me at gbirdsley@msn.com.

Dr. Galen

Birdsley Health & Wellness Center

1360 South Main Street

Salt Lake City, Utah  84115

(801) 467-7141


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