Resistance Bands Shoulder Exercises – Video

Call us at 281-633-8600 for an appointment.  In this video and article, Dr. J. Michael Bennett demonstrates exercises to strengthen the shoulder using inexpensive resistance bands.  Doctor Bennett serves patients from all over Houston and Texas from our clinics in Sugar Land.


These are exercises demonstrated by Doctor. J. Michael Bennett, a Board Certified Orthopedic Surgeon and Fellowship Trained Sports Medicine Physician.  We accept Aetna, Cigna, United Healthcare and most other medical health insurance plans, and we serve patients from the Metro Houston area through offices in Sugar Land, TX.

This information is for educational purposes only.  It’s not intended as a substitute for professional medical advice, diagnosis, or treatment.  You should not start an exercise program or act upon any information provided here without first seeking medical advice from a physician.

Here’s a transcript of the video:

You can go to any store, Academy, Target, or any other that’s near you, and find these resistance bands. These are very basic exercises.  Many elite athletes warm up with this to get the blood flowing and shoulder strengthening going before their workouts.  If you want to do that or if you do have instability it’s a good option as well. The nice thing about these resistance bands is they give you constant resistance as opposed to having weights or something like that where you can actually overstress the shoulders; resistance bands don’t allow you to do that.  

So what you do need to have is a stable point of fixation for the resistance bands.  I really want to break this down into different levels: we usually start at the top, move down to the middle, move down to the bottom.  And that works different areas of the deltoids as well as the rotator cuff musculature.  

The forward flexion motion is just stepping back, a little tension on the bands, and bringing your arms straight up in front of your body and then all the way up.  Each one of these you go through a count of ten and then relax.  Hold for a count of ten and relax.  Next thing you do is butterflies where you pull out, hold for a count of ten and relax.  Repeat.  And then you go down and work the posterior deltoids as well. Hold for a count of ten, relax.  And then repeat.  This works the anterior, middle, posterior deltoids as well as the rotator cuff in between; I will isolate the rotator cuff here in a second with a different set of exercises.  

So you want to make sure you do about ten of each one of these, maybe twice a day.  It’s going to help you balance out the shoulder joint. 

If you have any questions about these exercises or you’re having issues with your shoulder, please call our office at 281-633-8600 for an appointment.

Dr. J. Michael Bennett

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