If you've got really good shoulder mobility, but you just don't have the strength to get it up overhead, these were a couple of exercises that you can do to help. Now this might be post-surgery, it might be again, if you've got a crummy rotator cuff, it might be if you've dislocated your shoulder, it might be if you've had an AC joint injury, so if you've come off your bike, or if you had a big hip and shoulder into your arm that might limit your range and therefore your strength.
So these four exercises are going to help to start to get that shoulder nice and strong again. You're going to grab a band. It doesn't need to be particularly heavy, the resistance band that you're going to use. And then from there, a little bit of pressure on the band, trying to pull out that way. So I'm trying to separate my elbows as I then do this exercise.
So wrap the band around your hands, a little bit of pressure out. And then from there, I'm just going to press forward with that same amount of pressure going out, and then come back in. Every time you reset, pull the arms out slightly, right? So your elbows stay tucked into your ribs. Push the hands forward, and then come back in.
Then, the second exercise is you're going to do the same thing. You're going to try and pull out. Hands are going to be a little bit low and you're going to try and come up overhead and then slowly come back down. Pull the hands apart slightly, so a little bit of resistance on the band. Keep that same amount of tension and then slowly come up, just as much range as you've got, and then come back down.
Third exercise, you've got two options. You can either keep using your band and your palms are going to be facing forward, and you're going to try and separate your hands and then come back down. So you're squeezing your shoulders apart, try and bring those hands up overhead, and then come back down. Option two, use your dumbbells. Don't, again, don't need anything particularly heavy, two kilos, three kilos, up to five or six kilos, depending on your strength. And it's the exact same thing.
So your palms are facing forward and you're trying to raise those arms up overhead and then slowly come back down. Last one is a graduated return into your pushups. So you can use a bench. I'm using our reformer today. And so your hands are going to be on, I can never decide which side to go, we'll go this side. Your hands are going to be on the front of the reformer, just like that. And then you're just going to go through a push up motion.
So chest down toward the bench and then come back up. Slowly down, come back up. If you don't have a reformer at home, bad luck, but you can also use something like a chair, a low bench, kid stools are often really good. So there are you four exercises. For all of them, we want to try and get strength in there. So three sets, 12 reps of each, make sure you have a little break in between each exercise, and get that shoulder strong again.

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