Beginner Shoulder Exercises

Stand with hand placed on physioball (any ball will work) against a wall

Move the arm in a clockwise motion slowly for 30 seconds

The move the arm in a counter-clockwise motion for 30 seconds

Maintain shoulders back and down

Do your best to perform 2 sets of the exercise

Perform daily

Secure the resistance band around a stable object, like a door knob or bed post

While standing grab both sides of the resistance band and bring shoulders back and down

With arms extended, slowly pull hands straight back until they are even with your body

Pinch the shoulder blades together and hold 3 seconds. Perform 2 sets of 12-15 repetitions.

Perform daily

Start in a kneeling position on the floor with your back in a neutral position and your hands right above your shoulders. 

Reach through your opposite arm and leg and try to feel a stretch on the back of your shoulder and mid back.

Pull your arm back and open your chest up in to a fly position trying to feel a stretch on the front of your shoulder and lower back. Perform 2 sets of 10 repetitions on each side.

Perform daily.

Stand near a wall and place your hands on the wall in front of you. 

Concentrate on squeezing your shoulder blades together, like you're trying to squeeze an orange between them.

2 sets of 15 repetitions