Health Essentials - Shoulder Exercises
Hey there. Dr. Fedich here with a simple shoulder exercise for you, helping your shoulders get and feeling better. So we really just need two things. We're going to need a lightweight, a soup can that works just as well, and one of these rubber bands here. If you don't have one of these, ask us. We have them here. So a couple things we're going to do. Shoulders warm up. First, we're going to do some arm swings. So what's really important though is you want to lean over, hold on to something with your off hand, you know, a desk or chair. We're going to do some arm circles. So we're just going to have that weight in the hand or a soup can dangle down, and we're going to just do 10 circles to the right, 10 to the left. But what I'm doing now is the wrong way. You don't want your shoulders to be doing the work. You want to be leaning over something and just swinging the body to open up the shoulders. And the shoulder's not doing anything. The body's swinging. Okay? So 10 to the right, 10 to left. Then we're going to do a simple one called the arms up the wall. A lot of times we're having trouble raising our arms. What we're going to do is we're going to get up against the wall, just standing up, and we're going to slowly bring that up the wall. We're feeling some tightness. We're just going to hold it there. Creep up. Hold a couple seconds and beef it up. Alright? So we're going to do the arms up the wall. First the arm circles then the arms up the wall. Then we’ll work on some strengthening. So we'll give you one of these bands if you don't have one. We're going to take a nice door. Make sure we close it well and it's nice and sturdy. And we're going to do internal external rotation. So we want to keep the shoulder or keep the elbow right up against the body. We're going to take the band, take a little slack out, externally rotate. And we're going to do three sets of 10 both sides, and then we're going to internally rotate. So take a step closer, and we're going to keep that elbow right up against the side, bring it in. Alright? Three sets of 10. Then you do both sides. We'll just flip around facing. We're going to bring it in, and then move a little closer. We'll do external rotation. Alright. Elbow right up against the side, three sets of 10, nice light weight. So again, we're going to take the weight, do the 10 arm circles, use the body to swing, not the arm, 10 right, 10 left. We're doing the hands up the wall, bringing it up, holding it. And then we're going to use our band. Do external rotation. Elbow right up against the side. Internal rotation, three sets of 10 for everything. And do both sides so we're nice and even there. There's a real simple shoulder routine for you that should get your shoulder feeling better. Do those every day. Resets of 10, you'll be doing just fine.
