Tap to Call & Speak to a Specialist
Inquire About Cost & Availability
Tap To Fill Out Form
7902 NW 36th St, Suite 207
Doral, FL 33166

Best 3 shoulder movements to protect your shoulders without spending hours at the gym 

Best 3 shoulder movements to protect your shoulders without spending hours at the gym

It’s not uncommon nowadays to search “how-to” videos on google or Youtube when you have questions about shoulder pain or how to strengthen your shoulder.

There are THOUSANDS of videos on how to strengthen your shoulder.  Most of them are demonstrated by people who are ripped, have tons of muscles, and are doing crazy complex moves.

Shoot…even I put out hundreds of videos on both of my channels.

They may LOOK nice….but let’s be honest….are they the right strengthening moves for YOU?

Mobility is the first thing you must have in order to strengthen well.

Strengthening is the second focus to get rid of pain or just to keep a healthy shoulder.

Your shoulder gets a lot of wear and tear so strengthening is a key component to the prevention of tendon and ligament tears. 

Here are my top 3 strengthening moves that help my shoulder patients.  

External and internal rotation exercises.  

This strengthens your certain rotator cuff muscles that give your shoulder stability. These can be done with bands, weights, or machines. There are several levels of complexities with them as well. I always recommend the arm by the side as the safest if you are not sure what you are doing.


This exercise is excellent for strengthening the muscles around the shoulder blades and helps with how your shoulders are posture. These can be done with bands, weights, or machines.


This muscle is on the back of your upper arm and can be forgotten as compared to the biceps. Done right and in various positions can keep the shoulder healthy and is a balance between the strong biceps muscle that is used for everything. 

This is in no particular order of recommendation even though the order in which you strengthen does matter when you are rehabbing an injured shoulder. 

These are also not the only ones that you can do, it’s just 3 of my favorite exercises to rehab the shoulder. 

Strengthening exercises should always be done with NO PAIN.  

This is not the time for the “no pain, no gain” mentality.  That mentality is for pushing yourself to do more in terms of motivation but not a good concept during any rehab process. 

If you have tried these exercises, done all the stretches you have found on youtube, AND you still have pain or just can’t get rid of it for good…..give us a call at Hands-on Therapy Services.

CLICK HERE for cost and availability. 

There’s usually a missing link that you might not have considered or have been by missed with your prior services.  Finding out what is the root cause can help you get rid of shoulder pain no matter your age or activity level. 

I’ve been a therapist for over 20 years and can catch my own shoulder issues before they become an issue as a “loosey-goosey” body type.  It allows me to enjoy life and feel great in my body no matter what I’m doing.  (and I’m just not one of these workout like crazy people)

If you know someone suffering from shoulder pain and wants to avoid surgery,  share this free guide with them. Click for the free Shoulder Pain Guide.

Written by Hoang Tran

About the author – Hoang Tran 

Hoang Tran is a Miami certified hand therapist, the owner of Hands-on Therapy Services, and the author of the book “The Hands-On Approach”. She loves helping people with hand, neck, and shoulder problems because she knows how bad and debilitating they can get if not addressed and treated properly (once and for all!).  

The aim of her occupational therapy practice in the Miami area is to bring patients back to full functionality, without pills, injections, or surgery. Occupational and Physical Therapy are both offered at Hands-On Therapy by our experienced therapists who provide a comprehensive approach to your care. 

If you are struggling with shoulder, neck pain or hand pain, including 

or any other hand or shoulder injuries, speak with one of our specialists for FREE by signing up for a 30-minute Discovery Visit.

Even if you have tried other forms of treatment and are still NOT sure what’s going wrong and need better clarification on what can actually work to avoid the shoulder pain and impingement from becoming worse, there’s no risk in giving us a call at 786-615-9879 or requesting a Free Discovery Visit. 

A Discovery Visit is for someone who is not sure therapy with us can help them, wants to speak with the specialist to feel confident that therapy is the right choice for them, and is SURE they don’t want to live in pain, worry, and feeling like they can’t do certain things just because of the pain. 

Hands-on Therapy Services review

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.

Related Post:


Call Now To Schedule An Appointment 786-615-9879