Bodyweight exercises can be an effective way to rehabilitate and strengthen your shoulders. However, it’s crucial to consult with a healthcare professional or physical therapist before starting any exercise program for shoulder rehab, as they can provide personalized recommendations based on your specific condition and needs. Once you have their approval, here are some bodyweight exercises you can consider:

1. Pendulum Exercises:
   • Stand with your feet shoulder-width apart.
   • Lean forward slightly at the waist.
   • Let your arms hang freely and gently swing them in a circular motion, both clockwise and counterclockwise.
   • This exercise helps increase blood flow and improve range of motion in the shoulders.
2. Wall Angels:
   • Stand with your back against a wall and your feet hip-width apart.
   • Keep your arms bent at 90-degree angles, with your elbows and wrists pressed against the wall.
   • Slowly slide your arms up the wall as far as you can, maintaining contact with the wall.
   • Then, lower your arms back down to the starting position.
   • Repeat this movement to improve shoulder mobility.
3. Scapular Squeezes:
   • Sit or stand with your arms at your sides.
   • Squeeze your shoulder blades together, as if you’re trying to pinch a pencil between them.
   • Hold this squeeze for a few seconds, then release.
   • This exercise helps improve scapular stability.
4. Isometric Shoulder Exercises:
   • Isometric exercises involve contracting your muscles without moving the joint.
   • For the shoulders, you can press your palms together in front of your chest and push as hard as you can without actually moving your hands. Hold for 10-15 seconds.
   • You can also do isometric exercises in different directions, such as pressing your hands against a wall or door frame at shoulder height.
5. Tabletop Stretch:
   • Sit on the floor with your legs bent and your feet flat.
   • Place your hands on the floor behind you with your fingers pointing away from your body.
   • Press into your hands, lifting your hips off the ground.
   • This exercise helps stretch and strengthen the shoulders.
6. Resistance Band Exercises:
   • Using a resistance band anchored at waist height, perform exercises like external and internal rotations to strengthen the rotator cuff muscles.
   • These exercises should be done under the guidance of a physical therapist, as they can be tailored to your specific needs.

Always start with low-intensity exercises and gradually increase the intensity as your shoulder rehab progresses. Listen to your body, and if you experience pain or discomfort during any exercise, stop immediately and consult your healthcare professional. Shoulder rehab can be a gradual process, so be patient and consistent with your exercises.

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