Best Exercise Program to Strengthen Your Back and Shoulders

Most movements that involve the upper body such as lifting, carrying, pulling, and bending require the use of shoulder and back muscles. If these muscles are weak, you are at a higher risk of developing rotator cuff tears, shoulder injuries, neck and back pain.

Here is a good exercise program to strengthen your back and shoulders. All you need is a resistance band that should be attached to a door handle or any stable object.

The exercises

• External shoulder rotation: Stand sideways to the resistance band and reach across the front of your body to hold the resistance band with the hand that is furthest from it. While keeping your elbow bent and at your side, rotate your shoulder to slowly move your hand away from your body. Hold for a few seconds and then return to the starting position. Perform a few repetitions and repeat with the other arm.
• Internal shoulder rotation: From the sideways position, hold the resistance band with the hand that is closest to it. Keeping your elbow bent and at your side, rotate your shoulder to slowly bring your arm across the front and towards your body. Hold for a few seconds and then return to the starting position. Perform a few repetitions and repeat with the other arm.
• Front row: Stand facing the resistance band and hold it with one hand. Keeping your arm straight and palm facing downwards, pull the resistance band down and towards your hip. Hold for a few seconds and return to the starting position. Perform a few repetitions and repeat with the other arm.
• Side row: Stand facing sideways to the resistance band. Keeping your arm straight, pull the resistance band down and towards your hip. Hold for a few seconds and return to the starting position. Perform a few repetitions and repeat with the other arm.

How to progress

Do 2-3 sets of 10 repetitions of each exercise or as many as you can do with proper form. As the exercises become easy, gradually increase the level of resistance. Maintaining a proper posture throughout the movement is very important to make sure you are exercising the right muscles. In just a few weeks you should be able to notice improvements in shoulder and back strength.

Please note, before starting a new exercise program it is a good idea to consult your doctor or an orthopedic physician, especially if you have a pre-existing shoulder or back condition.

Dr. Patrick Denard has been voted one of the top 20 Shoulder Surgeons in North America and is the most widely published shoulder specialist in Oregon. Dr. Denard is committed to providing the highest level of Orthopedic care to his patients. Dr. Denard has advanced arthroscopy training and is able to perform the vast majority of shoulder procedures in a minimally invasive fashion, including all types of rotator cuff repairs and instability repair. These techniques allow him to repair tears that some consider "irreparable." Providing every patient with advanced medicine and compassionate care each and every time.