In this advanced shoulder rehabilitation exercise session, Cassandra, a kinesiologist guides viewers through exercises designed to enhance shoulder stability and strength. Perfect for those progressing in their shoulder rehab, this video addresses more dynamic movements for frozen shoulder and rotator cuff injury support, while maintaining safe mechanics. If these exercises feel a bit too hard or advanced for you. Please try the beginner exercise video.
What You’ll Need:
All you need is a mat, medium/heavy resistance band, loop band, pair dumbbells 1-2lbs and 8-12lbs, small towel, a door to use to hold a band, foam roller, and yourself! Remember, if you’re experiencing new shoulder pain, it’s important to consult with your doctor first to make sure these exercises are right for you.
What’s in This Video:
We'll start with a proper warm-up, crucial for increasing blood flow and warming up the shoulder muscles, making them more flexible and ready for work. The main shoulder exercises focus on strengthening the key muscles, including the shoulder and shoulder blade stabilizers like the lats, chest, deltoids, mid and lower traps, rotator cuff, rhomboids, and serratus anterior.
For the cool-down, we’ll use trigger point release and foam rolling techniques to help relax and recover tight, injured muscles, reducing pain and enhancing recovery. We’ll also target the thoracic spine (T-spine), which often becomes tight due to sitting, computer work, or stress, affecting shoulder mobility. A well-functioning T-spine is key to successful shoulder rehab.
So, grab your gear and let’s get started on this shoulder pain relief journey together! Don’t forget to like, subscribe, and hit the bell icon for more expert shoulder rehab tips from a kinesiologist. Enjoy the exercises!
If these exercises are too hard, please try the intermediate exercises here.
New to Kinesiology?
Find out more here: What is a kinesiologist?
Find out more about the difference between Kinesiology and Physiotherapy.
Timestamps:
0:00 - Intro
0:34 - Warm up: equipment requirements
0:50 - Warm up: shoulder rolls
1:05 - Warm up: posterior tilts
1:39 - Warm up: Ts
2:08 - Main exercise: equipment requirements
3:00 - Prone Ts
4:00 - Prone Ys
4:22 - Shoulder Shrugs
5:10 - Banded Overhead Reach
6:24 - Chest press
7:28 - Seated lat pulldown
9:04 - Straight arm pulldown
9:28 - Cool down: trigger point release
10:23 - Foam roller pec stretch
11:45 - Midback rolling
12:35 - Back extensions
13:14 - Prescription and Thank you
Disclaimer:
Please consult a medical professional if starting exercise is right for you. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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