Boost Shoulder Strength with Resistance Bands, Seniors & Beginners

Hey there, April Vieston X here with my mom, Aiko. Hi. Now Shreya from India has requested a workout to strengthen the shoulders. So thank you so much for the suggestion. And that's what we're gonna do. We're gonna do five exercises to strengthen the muscles supporting this most complex joint in our body. Now, if you have shoulder issues, please check with your doctor on movements and exercises that are right for you. All right, so we're gonna be using resistance bands and we include some suggestions in the description below if you need that. And my mom will be doing this one seated. I'll be doing it standing. And make sure you have water handy. Super important to stay hydrated before, during, after your workout. That's for sure. Okay? Yeah. All right, any thoughts? No, let's go. I gotta build muscle. All right. All right, we'll take a quick pause and get started. Okay, mom, wanna have a seat? Absolutely, thank you. All right, great. Let's just warm it up just a little bit. Just get the feet moving, just get the blood flowing. All right? Yeah. All right, good job. Now, do some shoulder rolls. Yes, get our shoulders up and going here. Okay, and reverse it. Oh, I like that, mom. You're doing alternating. Good. Okay, good job. Nice. Okay, and stop the feet. Let's do some nice, gentle arm circles back. Yeah, just like swim it. If you can't get your arm up high, that's fine. Just swim it out. Let's get the joint moving. Get the joint, get your body used to moving. Yep. Get the muscles working up. That's right. Okay, okay, let's do a freestyle, forward freestyle. Yes. Just gently wake up the shoulders here. Yeah. Okay. All right, nice job. Okay, good, give me some reaches across. Reach across, reach across, and reach across. Very, very nice. Okay, and palms, yeah, fists facing together, and just pull it back. Forward, good, pull it back. Our shoulder blades come together. I want you to get used to this motion of the shoulder blades coming together, okay? Give me two more, and one more, and very, very nice. Okay, so let's get into it. All right, so here's your band, mom. Oh, thank you. Okay, the first move we're gonna do is they're called band pull apart. So I want you to take your band and have a good slack so that you feel some tension when you pull it apart, okay? Now, remember that pull back move we just did with the shoulders? Yep. Right? That's what we're gonna do. We're gonna have our arms straight though, okay? Arms straight, okay? And we're gonna pull our shoulder blades together. So it's not an arm move, everyone, okay? It is pulling the shoulder blades together. So this is what it looks like. My arms are straight and pull it back, right? See how my arms don't, my arms stay straight and I'm pulling my shoulder blades together. I'll show it to you from the back. I don't think you see my shoulder, but shoulder blades come together, okay? Arms straight. Okay, so can you give me four more from here, mom? Yeah, so four shoulder blades, good. And three, good. This is two. Arms straight, everyone. And one, and rest. Woo, nice work, okay? Exercise number one. Number two is the overhead shoulder press, okay? So band is underneath one foot here. We're just gonna start on the left side for now, okay? And I want you to have slight tension when your band is at your shoulder level like this. Okay, so I'm gonna help you here, mom. Yeah, you can bend your elbow, yeah. Slight tension, a little bit more slack. More, okay, good, okay. And we're gonna press up. Press up and down, okay? Does that feel okay? Press it up and down gently, good. This is three, good. This is four. Breathe, everybody, good. I'm gonna go to eight. This is five. Breathe, breathe out as you press up. Six, and seven. One more, and eight. Oh, very nice, okay. Rest that little shoulder. Now, other side, other foot, okay? Press it up, and so again, when you're at shoulder level, you can bend your knees here. I want you to feel a little tension right here. So you can bend your elbow. Bend your elbow, right, yes, good. Wrist, your wrist is always straight, okay? None of this slacky wrist, right? Wrist is always straight in line with your arm, okay? You can bend, give me some slack. Have your palm facing forward. Here, look, what, like this, mom? Yes, that's it, wrist straight, wrist straight, like this. Okay, bend your arm like this, okay? The wrist is straight, though, wrist straight. I don't want you to injure yourself. It's very important to have your wrist straight in line with your arm, not flexed like that, okay? It has to be straight in line with your arm, very important, okay? All right, now we're gonna gently press up. Press up, and down. Can you go to higher? Up, and down, so we can loosen it up a little bit then. Okay, press it up. How's that, better? Still too much? This is good, okay. So you have to modulate the slack on your band, okay? So it feels challenging, but not too hard, okay? And definitely, you don't want to feel anything. My left is my weak arm. Okay, give me two more from here. Two, good, and one more, and rest. Nice work, everybody. Okay, rest, shake it out. Okay, good, good job. Now, if you need to take some water, take some water, okay? Now, the next one is we're gonna go back to putting it underneath our foot, okay? And I want you to be able to have, it's a lateral raise. So you want your arm straight at shoulder level, and you should feel some tension when it's at shoulder level. Let me see where you arm up. Okay, you feel tension? Straight out to the side. Yeah, feel tension? Yeah. Okay, good. And that's all you're gonna do. You're gonna bring it up to shoulder level, no higher than that, okay? So here we go, we're going for eight. So one, and down. You can bring your arm down. Two, bring your arm down. Yes. Three. Yes, challenging. Four, breathe. This is five, give me good posture as well. Sit up tall. Six, breathe. This is seven, good. And eight, and relax. Nice work, everyone. Okay, good, good job. Okay, gotta switch it to the other side now. Okay, so same thing, enough slack so that when we're at shoulder level with your arm straight, you feel some tension. Notice, my wrist is in line with my arm. No flexing of the wrist, okay? Wrist straight. Is that enough tension? Good, I think that's just right for you, okay? Okay, so bring it down. Bring it up, good. Bring it down and up, sit tall. This is three, breathe. This is four, very nice. And five, good, breathe. Six, down, good. Seven, excellent. One more, and eight, and rest. Ooh, yes, okay, everybody, feeling it? Yeah, okay. Now, next one is gonna be front raise. So switch it over, same thing, but going to the front. Right, so it looks like this, everybody. At shoulder level, feel tension, right? Shoulder level, feel tension. Wrist in line with arm, straight arm. Okay, let me check you out here. Okay, probably, that's probably just about right for you. Okay, that's good, you feel tension, right? Okay, so let's go for eight. You ready? Eight, and down, straight arm, everybody. Wrist in line with arm, yes, that's it. No flexing of the wrist. Three, good, wrist just like this. Four, good, no, not this. Five, good, keep it straight, good. And six, good, this is seven, excellent, one more. And eight, rest, rest, everyone, nice work. Okay, switch it to the other side, same thing. Bring it up to shoulder level, feel some tension. Got some tension, good. Rest, wrist straight, wrist straight, okay. Here we go, one, going for eight. Two, sit or stand tall. Three, bring it down. Four, bring it down, four more. This is five, good job. This is six, excellent. Seven, one more, and eight, and rest. Oh yes, everybody, nice work. Are you feeling it? Yep. Oh, we're gonna have some nice shoulders. Yeah. We're gonna have nice summer shoulders, nice winter shoulders. Okay, breathe, take a sip of water if you need it. Okay, just rest, let me show you the next move. Okay, so this time we're gonna be standing on the band with both feet, okay. Now, whether you're standing or sitting, I want you to choke down, so you probably don't need the handles because I want you to, whether sitting or standing, hinge at the hips. See how my back is straight? My neck is in line with my head. Okay, I'm not moving my back, my back is totally straight. Now, remember that move, pulling the shoulder blades together, that's what we're gonna do. Pull shoulder blades together, it's not an arm move. And down, shoulder blades together, two, good. And down, shoulder blades, three. Oh yeah, look good now, that's great. And four, excellent. This is five, breathe everybody. This is six, good work, two more. And seven, nice. This is eight, and rest, slowly come up. Oh yes, band down, give me the band. Rest, breathe, breathe, nice work. Okay, take a breather here, let's cool it down, okay. Nice work. Yeah. Okay, whew, all right. Really nice, give me up and down with the arms. Up and down, you felt it. Nice work with this shoulder workout everybody. And one more. Your shoulders are delicate, aren't they? They are very delicate, it's the most complex joint, so you need to take care of them. But it's also important to strengthen the muscles around them. Okay, so give me that nice backstroke in the arms. Backstroke, good, gentle. You can't go high, that's fine. I just need you to just gently move that arm. Okay, good, good work. All right, excellent. Okay, stop. Give me a nice side reach everyone. Oh, that should feel good. Hold it, breathe, good job. And slightly come down, gently. Other side, okay, nice work. Good, good, good work, breathe, nice. Okay, this time we're gonna do arm across the chest. So arm in the T, bring that arm across the chest, straight. Yes, very important for this workout. Okay, nice work, yeah. Okay, arms in the T again everyone. Other side, straight arm. Oh yeah, that should feel really good. Okay, good job. Last move, you're just gonna be pulling the arms back, so with your chair you can just put your arms back. Yeah, just hold on to that. Yeah, just pull, yeah, I just want you to pull it back. That should feel pretty good, yeah, okay. You can have your palms facing forward. Pull back, and nice. One last thing, inhale, exhale. For three, here we go. Inhale up, exhale out. And one more, clap at the top. Give me some inside out hands. And lean, stretch, stretch, stretch, tall, tall, tall, tall. Oh yes, center, other side, tall, tall, tall, tall. Oh yes, and center, and come on down. All right, nice work on these five exercises to strengthen your shoulders, all right. Now, do you wanna do another round? That's great, you can aim to do one to three sets of this. Okay, and aim, right, yeah, and aim to do at least, you know, strength training should be done at least twice a week. So you could incorporate this into your strength training sessions, or if you work in the upper body, you can do this one as well. Go for it. All right, yeah, so keep it going, strengthen your shoulders, and we look forward to seeing you in a future workout. So thanks so much for joining us. In the meantime, keep moving. We'll see you soon.