Shoulders do a lot: reaching, lifting, throwing, swimming and paddling all rely on the muscles of your rotator cuff and upper back. Gentle strengthening with a light resistance band is a common starting point. Keep these slow, controlled and pain-free.
1. External rotation
Tie a light band at elbow height. Stand sideways to the anchor with your elbow bent to 90 degrees, tucked at your side (a small rolled towel between your elbow and ribs helps). Rotate your forearm away from your body, then return slowly. Do 10 to 12 repetitions.
2. Band row
Anchor the band in front of you. Hold both ends and pull your elbows back, gently squeezing your shoulder blades together without shrugging. Release slowly. Do 10 to 12 repetitions.
3. Wall slides
Stand facing a wall with your forearms on it. Slide your arms upward as far as is comfortable, keeping your ribs down. Lower with control. Do 8 to 10 repetitions.
Listen to your shoulder
Mild muscle effort is expected. Sharp pain, a catching feeling, pain at night or weakness lifting your arm are signals to stop and get checked. You can see a physical therapist directly in Maine without a referral.
Learn more about how we approach sports and orthopedic rehab.
This article is general information and isn’t a substitute for an individualized evaluation.