Beating Shoulder, Neck, Back & Elbow Pain


If you sit at desk or day or do anything through work or sport that involves your shoulder this guide has been made for you.


Page 1: How pain occurs

Page 2: Should I be following this guide?

Page 3: Posture and how it effects all muscle and joint pain

Page 4: Anatomy of the shoulder

Page 5: The importance of the core

Page 6: Key teaching points

Page 7: How often do I need to do the exercises?

Page 8: FAQ’s

Pages 9 – 15: The exercise you need to start with!



Page 1

How Pain Occurs

Many upper back, neck, shoulder, elbow and wrist problems occur due to combination of shoulder instability, weakness, poor alignment and poor range of motion.  This guide really focuses on strengthening your shoulder, upper back and arm to try and address common problems, reduce pain and improve function.

For virtually all of us a few things are going on – in no particular order!

  • You’re sitting at your desk all day in comprised posture doing repetitive work, it doesn’t take a genius to work out that something is likely to go wrong!
  • You had an old shoulder injury the never quite repaired properly.
  • You do a manual job the involves constant loads on the shoulders.
  • You currently have a chronic problem that you are under the care of your GP, Physiotherapist or Osteopath for.
  • You play a sport or hobby, semi serious, semi professional or professional that involves your shoulder being over used i.e tennis, squash, Badminton, cricket, swimming etc. It all comes back to two things. Remember these two things!
  1. Adequate strength to tolerate the loads being placed through the shoulder.
  2. Adequate Range of Motion (ROM) for the shoulder to be able to function properly.

That is it in a nut shell, if you had those two things above you would reduce your risk of shoulder, back and neck problems by at least 90% if not more!

Yep, for many people it really can be that easy and we’ve given you some basic exercises to get you started.

Page 2

Should I be Following this Guide?

What the shoulder has in range of motion it sacrifices a bit in strength. Sitting at your desk all day on your computer or laptop is probably the least functional thing you can do for you shoulder… well probably your body in general!

So, it shouldn’t surprise you that you end up getting shoulder, back and neck pain plus potentially some wrist and elbow irritation too.

For most of us working on a laptop or computer isn’t going anywhere soon but there is plenty you can do to improve things AND in a short space of time.

The body in general hates repetition! It can adapt to most things but it just can’t tolerate repetitive stresses / loads so you need to help it out a bit by doing simple strengthening exercises and range of motion exercises aka mobility exercises and stretching. However, in this guide we are focusing on strengthening exercises more than the latter two of mobilisation and stretching.

The main reason being, the exercises you will be doing in this guide will strengthen your shoulder in a full range motion taking care of some of your mobilisation needs at the same time!

We have started you with 6 / 7 simple strengthening exercises.

EVERY exercise in this guide you can do at home, zero need to go to the gym. You will however need to purchase an exercise band.

Many people I see for massage treatments have stiff / tense muscles in the upper back, neck and shoulders but crucially they also have weakness. Neck pain can often be related to weakness in the back and shoulder muscles with, usually, accompanying range of motion impairment around the neck. Therefore the majority of the exercises in this guide focus on building strength in your shoulders and upper back.

Page 3

Posture and how it Effects all Muscle and Joint Pain

Day one of Personal Training school teaches the optimal anatomical position for the body and to ensure when exercising (or more specifically when resistance training) to maintain a neutral spine and a good anatomical position.


Because the anatomical position / neutral spine is where the research tells us your body is at is strongest.  Unfortunately…its the one position we spend the least amount of time in!

You, me in fact everyone does things every day to impair that optimal alignment. Its pretty unavoidable in our modern world. You sit in a chair, drive to work, sit at a desk all day doing repetitive work, quick break to look down at your phone and before you know it another day has passed and everything you have done is going against how your body should function.

If just one joint is out of alignment or muscles are losing optimal range of motion then it has a knock on effect to all other structures around the body. Pain can occur anywhere when ANY joint has lost alignment, range of motion or strength. These are the underlying causes of virtually EVERY muscular skeletal problem. It’s why we all suffer with back, neck and shoulder pain – simply we aren’t functioning in an optimal position, with optimal strength and optimal range of motion.

  • Now look in the mirror or take some photos and compare your posture to the ideal posture below
  • Of course, none of us are ever going to have picture perfect posture, in fact we are all different shape and sizes so one size never fits all but most of us could improve a helluva lot! And we mean a lot! A really huge amount!
  • And, you don’t even need to go to the gym to work on all this!

Key tips to Good Posture.

By now you will realise the real solution is to regularly exercise to maintain, strength, range of motion (ROM) and good alignment.  Corrective exercises can easily be integrated in your current exercise routine.  An example would be performing the external shoulder rotation (page 10) in this guide before doing your main workout.

But there a couple of really quick simple posture hacks you can do!

Lift your rib cage – simple right!

This will naturally draw your shoulders back and down in to a better alignment.  This is great way to correct you posture without doing too much!

Did you just try it?! It works, right!

We are often slouched and hunched over in a chair all day so a rib cage lift is great not just for expanding that region but also bringing your spine back in to a more neutral position.


Perform scapula setting.  This is simply pulling your shoulder blades together and then down.  You should notice your rib cage lift and your thumbs should rotate outwards, similar to rib cage lift really!

Hold this position throughout all the exercises on this guide…we’ve reminded you on pretty much every exercise:-)

Now those two simple postural changes doesn’t mean everything is fixed but it is a small starting point.  Your long term goal is to build strength so you naturally “hold” that anatomical position.

Page 4

Anatomy of the Shoulder

Things sure can complicated can’t they! But keep it simple and focus on strengthening all through the shoulder and surrounding muscles.

Page 5

The Importance of the Core

We couldn’t discuss pain management and or improvements in strength without touching on the core…you should be attempting to activate your core whilst doing all the exercises in this guide.

Briefly your core is made of 3 layers: deep, middle and outer.  All three should be trained regularly and in different ways (thats a whole different guide!).  But here we have given you a simple method to practice activating your core.

You core needs to be working properly to help prevent injury.  It is well researched and documented that a weak or under active core increases your risk of back pain, injury and general dysfunction.

The starting point for your core is to initially work on your stabilising core muscles.  A key stabiliser is a muscle called the Transverse Abdominis (TVA).  Once this muscle is activated the muscles surrounding the TVA will activate and begin to stabilise your core.

How to activate your TVA.

Lie on your back on a firm, flat surface with a pillow supporting your head.

Bend your knees so your feet are flat on the floor.

Find the bony prominences on the front of your hips.  Reach 1.5 inches down and then 1.5 inches inward.  Press down firmly – you have now located your TVA.

Take a deep breath and slowly exhale to relax, remember to keep breathing throughout and stay relaxed.

There are now two ways to activate your TVA:

1: Imagine you are passing water and you suddenly have to stop.

2: Imagine pulling the bony prominences you found together, as if you have a belt wrapped around your waist.

Contract as hard as you can so you are at a 100% of your maximal contraction.

However, your goal is actually to hold a contraction at 30% of your maximal contraction.  Anymore than a 30% contraction will cause the other abdominal muscles to take over and you will loose the benefit.

The 30% contraction will automatically cause a contraction and recruitment of the other key core stabilising muscles so keep to a 30% contraction!

Once you can hold an even 30% contraction for 6 seconds with no “coming or going” of tension you can move on to the exercises in this guide, simultaneously activating your core and performing the exercises.

Don’t panic if it takes times to conquer the 30% contraction, some people take just several days to master it others several weeks or more so keep going.

Once mastered you can of course perform it throughout the day.

Training your core is far more than doing a few ab crunches! Your core should be trained in different angles and with different equipment to stimulate all the core muscles.  Here we have just given you a small (very, very small!) taster of how to train your core.

Page 6

Key Teaching Points

Technique really is crucial for these exercise, they should be performed as controlled movements targeting specific areas.

Angles, Positions & Planes of Motion– your shoulder moves and works in many different angles, positions and planes of motion so of course it makes sense to strengthen your shoulder in as many different positions and from as many different angles as you can – this is the key to optimal function.

Work your shoulder from as many different angles as you can using a variation of grips. Use the grips shown below but you can be creative and intuitive, some angles you work from will hit the sweet spot perfectly others may not be effective or you may find them uncomfortable on the wrist and shoulder position. Its your shoulder so you should have a feel what works for best. Don’t be afraid to be different and think outside the box!

Traditional exercises like the shoulder press (page 13) work your shoulder in one plane of motion. But remember your shoulder is (should be / will be…eventually!) extremely mobile so it needs to be strengthened from as many angles as possible to gain true proper, pain free function.

Full Range of Motion – work to a full range of motion with each exercise as much as you can, do not use too much resistance with the band at the expense of range of motion.

Maintain Optimal Posture– during each exercise remember to maintain optimal posture as discussed on Page 3.  Forgotten it or skipped the section?  Then pop back and have a read as its crucial to building strength in the correct posture to ensure proper function.

Keep shoulder blades (scapulas) pulled down and squeezed together in all exercises and avoid hunching, rounding or lifting your shoulders.

Maintain wrist and elbow alignment during all exercises – wrist alignment with the elbow can easily be lost if the resistance on the band is too much, it will probably happen as you reach the end range of motion of the exercise as you’ll be “reaching” for as much range as you can get. As your shoulder strength improves you will notice less emphasis being placed on the wrist:-)

Think TUT = Time Under Tension – start by performing all your exercises with a 4 second movement. For example: a shoulder external rotation would be a 2 second rotation outwards and a 2 second rotation inwards.

Time Under Tension is so easily forgotten or not appreciated.

Keep Tension on the Band– when you first start the exercises you will need to play around with resistance on the band. You may find initially that the band goes slightly slack in parts of the exercise. Sometimes just a small shift of position will prevent that.  However, as you get stronger you will find that you will control the band better and you will be able to maintain resistance on the band throughout the exercise.

Slackness in the band will lessen as you build strength so persevere:-)

Technique & Progressions– Technique is crucial! Perfect the exercises first and only then increase resistance.

Use the 3 Different Grips (shown below)– these will strengthen your shoulder in different positions while also adding variety to your routines. The grips can be implemented to virtually any of the exercises described. You’ll be stronger in some than others, that’s okay and normal depending which muscles are most dominant in that particular movement. Just vary the grips and angles at every workout…deal?

Another reason to vary the grips and angles is to ensure you don’t repetitively load the same muscles, joints and tendons over and over – this is likely one of the reason you suffer from pain in the first place! As we now know the body is not made to tolerate repetitive loads on a regular basis…unless sufficient strength and a ROM is present to tolerate those loads but even then it may still struggle!

Similar to running, if there is insufficient strength and ROM in ankle then the potential for problems not just in the ankle but up the entire chain is huge which is comparable to the neck, shoulder, back, wrist and elbow combination…it comes back to having the strength and ROM to tolerate the load, have we already mentioned that?!

Under Hand Grip

Over Hand Grip

Hammer Grip

Only increase tension on the band when you can maintain technique and range of motion with that new tension.

Reducing the number of reps to achieve that is okay! I.E. when you increase the band tension you may only achieve 6 or 8 reps, thats okay as you can build from there.

8 well performed reps is always better than 15 dodgy reps!

Remember technique is crucial when performing any exercise!

Page 7

How Often do I need to do the Exercises?

You can do as little as 15-20 minutes per week if you wish! But that really is absolute minimum.

The time is not even the issue, the issue is self discipline to do the exercises. BUT they will make a huge difference and will:

  • Improve the function of your shoulder, improving strength and range of motion
  • Reduce Pain
  • Improve your posture
  • Build a little lean, toned muscle – always a bonus!


So, we have said 15-20 minutes PER WEEK not a day! That said to get results that is an absolute minimum.

Ideally aim for 3 times of 15/20 minutes per week, particularly in the early weeks when you’re trying to build strength. Once your shoulders are in good (or a better place) you might find doing them just once or twice a week as maintenance exercises enough.

The key to things like this is to do them when you can. Sounds obvious I know! But it may not be perfect, even if that is 2 minuets day that’s fine – it all DEFINITELY helps and will make a difference.

Page 8


1: I have chronic stiffness, soreness / pain in my shoulder can I do these exercises?  Yes. This guide has been designed to help those with chronic back, neck and shoulder problems or to prevent problems occurring.


2: I’ve just injured my shoulder, should I be doing these exercises?  No these exercises are not to be done in the acute phase of injury, please speak to your GP or a physiotherapist. However, if you come home from work and your shoulders feel achey / sore then doing some of the exercises (gently 1- 2 sets) in this guide may really help.

3: I have tennis elbow / RSI, can I do the exercises?  Yes. If your problem is chronic then some of these exercises may help. However, start very gently with the exercises, 1 – 2 sets of 10 reps of just one of the arm exercises will be enough to start with and then gradually build up the number of reps, sets and exercises. Always refer to your GP or Physiotherapist if you have any doubts or currently under their care.

4: I’m under the care of a Physiotherapist, Osteopath or GP can I do these exercises?  Yes & No. Yes, if they agree to them. No if you have not spoken to them first as some of these exercises may be contradicted for your particular problem or stage of rehabilitation.

5: I’ve done the exercises and my shoulder feels worse.   Remember these exercise should not be done if you have an acute injury or currently under the care of your GP or Physiotherapist . If you have have a chronic problem with your upper back, shoulder or neck then start slowly with this exercises (see question 1). However, like any exercise you can “over do” these exercises too. So if you feel worse for doing these exercises give yourself a few days rest from the exercises to allow any irritation to calm down and then re start with 1 set of 1 exercise and assess reactions. Above all listen to your body and build slowly.

6: How should my shoulder feel during the exercises? We appreciate that when people experience pain during exercise they fear they are doing some wrong or making things worse.  You need to be sensible with any new exercise regime.  Generally you should be looking for “nice!” aching / fatigue feeling during this exercises. It may feel like the muscle is “burning”.  If you experience sharp pain during any of the exercises then you should cease doing the exercise and seek professional advice.

7: Will the exercises help reduce my neck pain?  Hopefully! Building strength in your back, shoulders and arms should allow them to “do their jobs properly” which in turn will take some of the pressure of your neck. Weakness in your upper back and shoulders can be a classic reason as to why you experience neck pain.

8: I have frozen shoulder / Rotator Cuff Impingement can I do the exercises? Yes / No. If you under the care of your GP or Physiotherapist then no you should speak to them first. If its chronic problem and you are no longer under the care of your GP or Physiotherapist but still having problems then yes gently starting these exercises may help.

9: How many times per week should I be doing these exercises? This is dependent on various factors.  However, we recommend doing these exercises 2 -3 times per week for between 15 and 20 minutes. If you are in pain with your shoulder, back neck, elbow then start slowly, 2-3 minutes per day, assess progress and then gradually build up.

Always start slowly if you have a chronic problem, choose 1 shoulder exercise and 1 arm exercise, do 1 set of 10 reps for each exercise and that will be enough first time around. Gradually increase over the next few weeks until you can do 2-3 sets of 15 reps of each exercise and then introduce a new exercise starting with 1 set of 10 and progress as stated as above. We have listed reps and sets for each exercise on their specific pages below.

10: I’ve been doing the exercises and my shoulder feels fine, can I stop the exercises? NO! Keep up with the exercises 1-2 times per week when you can. Use it or lose really does exist! In fact, mild reversibility has been shown to occur 2-3 weeks once you have stopped exercising so if you stop it is likely your old problems will re-occur – so keep up the good work!

11: Can I integrate them into my normal gym workouts?  Yep you sure can! All these exercises can easily be done at the gym either with a band, cable or free weights.  The shoulder exercises such as the internal and external rotation exercises are great warm up exercises:-)

12: I only have pain on one side, should I just do the exercises on that side? Nope! You might be stronger on one side but always strive for balance so make sure you exercise each side equally.

13: I feel stronger on one side, is that normal?  Yes, you may be stronger on one side.  If you feel you are then add in one extra set of each exercise on the weaker side until it “catches up”.  Always strive for balance.

Page 9

The Exercises

We have started with 6 exercises, with the various grip and band position there is a huge amount of variation within these exercises.

Many of the reps and sets are similar, this is to keep things simple to remember.

Page 10 Shoulder External Rotation

Page 11 Shoulder Internal Rotation

Page 12 Single Arm Row

Page 13 Shoulder Press

Page 14 Bicep Curl

Page 15 Tricep Kick Back

We have Part Two with more exercise selections ready which will be released soon. But there is a lot here to start with so perfect these exercises first!

Page 10

External Shoulder Rotation

One of our favourite exercises for shoulder function. Purely because we spend most of our days doing the complete opposite to this exercise. This exercise focuses on some of your key rotator cuff muscles.

During this exercise it is key to ensure you work a full range of motion. Most of you will find this exercise challenging – thats okay! It should result in a nice aching / fatigued feeling in your shoulder if performed correctly – not pain.

If you only manage to do one exercise then this is the one to do! I would advise doing it 2-3 times per week; doing it well and doing it regularly will make a big difference to your shoulder function.

The position in this exercise is almost alien to us and the exercise completely under performed and under utilised. It fights back against the classic laptop, phone, computer posture with a shoulders rounded posture which is a long way from our optimal position (see page 3).

Muscles worked: Infraspinatus, Teres Minor, Posterior Deltoid

Position of band: Wrapped around door handle

Band grip: Side / hammer grip

Rep Speed: 2:2 (2 econds each way)

Rest: Other arm rests while other arm works

Alternatives: Not many just do this one!

Teaching Points:

  • Stand side on to the door, with the working hand / shoulder furthest from the door
  • Band wrapped around door handle, non working hand creating resistance
  • Keep elbow close to body (avoid elbow flaring out too much)
  • Rotate shoulder and arm as far away from the body as you can
  • Keep wrist alignment (avoid wrist “turning out” to increase range of motion)
  • 2 seconds each way, slowly return band back to starting position
  • On return movement, hand does not need to go further than belly button

Suggested Beginner Workout:

1 -2 sets of 10 reps

Suggested Intermediate Workout:

2 – 3 sets of 12 reps

Suggested Advanced Workout:

3 set of 12 – 15 reps

Page 11

Shoulder Internal Rotation

This is the opposite of the External Shoulder Rotation exercise above (page 10) and performed in the same way but instead of rotating outwards you rotate inwards across the stomach.

You will be stronger in this position but should aim for a similar balance in strength to the External Shoulder Rotation exercise. With that in mind we would recommend you perform this exercise 1-2 compared to the Shoulder External Rotation exercise above. Which means if you do 1 set of this Shoulder Internal Rotation exercise then you should do two sets of the Shoulder External Rotation exercise.

Muscles worked: Teres Major, Subscapularis, Pectorailis Major, Latissimus Dorsi, Anterior Deltoid.

Position of band: Wrapped around door handle

Band grip: Side / hammer grip

Rep Speed: 2:2

Rest: Other arm rests while other arm works

Teaching Points:

  • Stand side on to the door, with the working hand / shoulder closest to the door
  • Band wrapped around door handle, non working hand creating resistance
  • Keep elbow close to body (avoid elbow flaring out too much)
  • Rotate shoulder and arm inward towards your belly button
  • Keep wrist alignment (avoid wrist “turning in” to increase range of motion)
  • 2 seconds each way
  • On return movement, hand does not need to go much further than hip.

Suggested Beginner Workout

1 -2 sets of 10 reps

Suggested Intermediate & Advanced Workout

2 – 3 sets of 12 – 15 reps

Page 12

Single Arm Rear Deltoid Row

This row exercise is another great exercise and just fantastic for strengthening those super important muscles at the rear of the shoulder and between the shoulder blades (scapula).  With most women I see I find these muscles particularly weak and therefore a key area to strengthen.

This exercise can work from any height and any of the grip the positions, although you may find the palm up position a little uncomfortable depending on your range of motion.


Muscles worked: Rear deltoids (shoulder). Rhomboids and Mid Trapezius (between the scapulae)

Position of band: Wrapped around door handle but can be from above or below.

Band grip: Start with side / hammer grip

Rep Speed: 2:2

Rest: Other arm rests while other arm works

Variations:  Use over hand or under hand grip.  Band position can be changed to either a high or low position.  Band can also be rowed in to narrow, medium or wide position. Can also be performed at the gym with cables or on the seated row machine.

Teaching Points:

  • Stand facing door
  • Row your arm back toward you.  Keep your shoulder blades squeezed together and pulled down – avoid your shoulder hunching up
  • When performing the row parallel to a door handle your shoulder and elbow should be almost parallel. Wrist should be straight and parallel to elbow
  • When rowing from a higher point your elbow will naturally “sit” lower than your wrist
  • And, when rowing from a lower vantage point your elbow will naturally be higher than your wrist
  • Keep wrist straight at all times
  • Maintain a slow controlled speed and pause and squeeze when you have rowed back as far as you can.

Key points:

Avoid shoulders raising up to a hunched positioned by pulling shoulder blades down and together continuously throughout exercise.

Suggested Beginner Work Out:

2 – 3 sets of 10 reps

Suggested Medium Work Out:

3 sets of 15 reps

Suggested Advance Work Out:

3 x 10 reps on each grip (30 reps total for each set)

2 – 3 sets


Page 13

Shoulder Press

This is the classic shoulder exercise performed for shoulder strength.  However, we would much rather you started with the external rotation exercise!

We advocate doing this as single arm exercise, many people struggle with double hand / arm pressing due to lack of range of motion in the upper back and shoulders which can create irritation in the shoulder when performing this exercise double hand.

Muscles worked: Deltoid, supporting muscle tricep

Position of band: Band “held” under the foot to create tension.

Band grip: Hammer / Side Grip or Over Hand Grip

Rep Speed: 2:2

Rest: Other arm rests while other arm works

Teaching Points:

  • Stand with band held under your foot to create tension
  • Press upwards
  • Press can be directly above the shoulder or out to the side slightly to create a different angle
  • Lower band under tension as far as you can go
  • Shoulder blades (scapula) should be pulled down and squeezed together when performing exercise
  • Maintain a slow controlled speed throughout

Key points:

Try and keep press parallel to the ear.

Suggested Beginner Work Out:

2  sets of 10 reps

Suggested Medium Work Out:

3 sets of 12 reps

Suggested Advance Work Out:

3 sets of 15 reps

Page 14

Bicep Curl

All too often women tell me they have no arm strength or “my arms are just feeble!”.  Well duh you have to do something to build up the strength otherwise they will just be erm feeble!

The bicep curl is a simple, classic exercise to start strengthen up your bicep (front of the arm).  Now, if you go to the gym then doing things like assisted chin ups would be a great exercise for building back, shoulder and arm strength but this is all about being able to do this simple exercise at home.

Muscles worked: Bicep

Position of band: Band held under foot to create tension

Band grip: Under hand

Rep Speed: 2:2

Rest: Other arm rests while other arm works

Variations:  Use over hand or side grip

Teaching Points:

  • Band “held” under foot to create tension.
  • Bend elbow and curl palm to shoulder
  • Keep elbow close to body, minimal / small movement in shoulder is okay.
  • Control band back to starting position.
  • 2 seconds up and 2 seconds down (2:2)
  • Keep your shoulder blades squeezed together and pulled down –avoid your shoulder hunching up

Key points:

The downward part of the movement is key on this exercise so make sure its nice and controlled and adhere to the 2:2 rep speed!

Suggested Beginner Work Out:

2  sets of 10 reps

Suggested Medium Work Out:

3 sets of 12 reps

Suggested Advance Work Out:

3 sets of 15 reps


Page 15

Tricep “Kick Backs”

This exercise works the back of the arm, the opposite to the Bicep Curl, and will start increasing the tone and shape in this area.

Once again this is a simple, classic exercise to start strengthen up your tricep.  A great exercise at the gym or at home is a tricep dip but that can also load an already irritated shoulder so this exercise is a nice, safe starting exercise to isolate the tricep.

Muscles worked: Tricep

Position of band: Band wrapped around door handle.

Band grip: Over hand or Hammer Grip

Rep Speed: 2:2

Rest: Other arm rests while other arm works

Variations:  Attach band higher; above head height to create what is termed a “tricep push down”, essentially the same exercise. Non working arm creating tension on the band

Teaching Points:

  • Band wrapped around down handle, non working hand creating tension on the band
  • Bend over to approximately 45 degree angle facing door, small split stance
  • Working arm / elbow should start at 90 degrees
  • Keep elbow close to body and “kick” elbow backward, shoulder shouldn’t move
  • Control band back to starting position.
  • 2 seconds kick out and 2 seconds controlled back to starting position (2:2)
  • Make sure you back is NOT rounded and you maintain a neutral spine, this can be achieve by pushing out you bum and keeping  your shoulder blades squeezed together and pulled down

Key points:

Maintain neutral spine and ensure the movement back to the starting position is ultra controlled!

Suggested Beginner Work Out:

2  sets of 10 reps

Suggested Medium Work Out:

3 sets of 12 reps

Suggested Advance Work Out:

3 sets of 15 reps

See you later bingo wings!

Don’t fear or under estimate imperfect action! Even just doing one exercise for the shoulder to start with will really help. As we mentioned in the guide, if you just choose one exercise start with the Shoulder External Rotation Exercise!