No Equipment Arm Workout for Strong and Sculpted Shoulders

This is a good introductory arm/shoulder workout and can be quite safe to do for many with rotator cuff issues, unstable shoulders or just those of you who haven't worked out in aged. You're going to love it Just get a feel for it the first time and, when you are ready, you can ramp up the intensity with my other shoulder videos that add weights.
After years of being a sponsored competitive biker, I was a chiropractor with torn ligaments and muscles as seen on an MRI. What I am giving you here are the exercises that helped me. They are focused on the rotator cuff muscles and the scapular (wing bone) stabilizers. Some of the muscles worked are the supraspinatus, teres minor, rhomboids, anterior deltoids, lateral deltoids, posterior deltoids, serratus anterior and inferior trapezius muscles to name a few.
The no-weight shoulder videos can be done daily. If these are too much for you, stop and give us a call. Also check out ESWT (extracorporeal shockwave therapy) and class IV laser as treatment possibilities in our office. I am a practicing chiropractor in Northern California and am available for telehealth and in-person care.
www.fieldsfamilychiro.com/extr...
Here are 6 great SHOULDER STRENGTHENING videos:
2 arm videos where no equipment is needed:
• No Equipment Arm Worko...
• Beginner Shoulder Reha...
1 of 4
• Strong Shoulders 1 of ... xR
2 of 4
• Strong Shoulders 2 of ...
3 of 4
• Strong Shoulders 3 of ...
4 of 4
• Strong Shoulders 4 of ...
If you are experiencing frozen shoulder, i recommend these videos:
• Frozen Shoulder Exerci... g
youtu.be/
0:00 Start
:10 Arm and shoulder warm up for shoulder rehab arm workout
:51 Arm circles with fingers wide
1:25 Arm circles with hands pronates
1:47 Founder Exercise with arm circles
2:47 Founder with Rhomboid and Posterior Deltoid No-weight strengthening
3:20 Anterior Deltoid Strengthening Shoulder Rehab
4:00 Pinch Scapula into Arm Raises
4:38 Founder Exercise with Arm Raises and Scapular Stabilization
5:25 Founder Exercise with Breast Stroke Arms
5:59 Founder Exercise with Butterfly Swim Arms
6:25 Standing Snow Angel Exercises
7:10 Founder with overhead press into anterior deltoid strengthening and tricep
9:09 No weight deltoid strengthening
10:05 Arm Circles out to the side and in front
10:38 Rotator cuff external rotation exercises with scapular pinching
11:18 Prayer hands overhead arm lift
12: 04 Shadow boxing for shoulder strength
12:45 Y, T, W Exercises
13:55 Post workout shoulder and arm stretches

[@galals.5418]

All the way from Egypt, kudos to you dr. Adam. I am a healthy, in-shape man and you continue to challenge me with these "simply" straight-forward, no-weights workouts. There's no reason for me to be lazy after a long day at work. a good 15 minutes will keep me shredded. Thank you and keep the videos going!

[@dradamfields]

Nice Galal... More bite sized workouts comin' at ya! The world needs you to stay shredded. ; )

[@user-bk7uz7ys6b]

Thank you Mr. Adams my shoulder getting much better. Love your Video.

[@dradamfields]

Great to hear!

[@eleanorhoh]

Thank you so much! Your moves help with mobilizing my frozen shoulder & upper arms!

[@mauschilond9977]

This is the BEST arm exercises ever, Dr. THANK YOU SO MUCH!

[@dradamfields]

You're so welcome!

[@GmT0Curwen]

This is one of your best yet, fantastic workout!

[@dradamfields]

Thanks so much for the great comment. Let's get it some traction and post on social. ; )

[@lucywilshaw4206]

Thank you ever so much for this arm workout video, I love it, especially the air swimming! I can feel my muscles talking to me today, so I feel it must have done some good, as well as being fun and fairly easy. It felt good to get some exercise without aggravating my chronic migraine condition either. I am definitely going to keep coming back to this one. Thanks again! Lucy x

[@dradamfields]

Happy to help, Lucy! Check out my migraine video also. ; )

[@kristinabexarfischbacher4843]

Great arm workout , thanks 😊

[@dradamfields]

You're so welcome!

[@tobeargoodfruit]

Whew!!!! Thank You Doctor this was a much needed workout!

[@dradamfields]

You're so welcome! Try the others: SHOULDER STRENGTHENING If you like, please "like" No equipment needed for these two: kzbin.info/www/bejne/h5TUcnmDeNB-j80 kzbin.info/www/bejne/opW4qHx4mMihq9k 1 of 4 kzbin.info/www/bejne/ZqvYaalsrK96r6-sR 2 of 4 kzbin.info/www/bejne/b6Kpp6JqbdKIfNE 3 of 4 kzbin.info/www/bejne/b2SpaGSlq85lp9k 4 of 4 m.kzbin.info/www/bejne/norEZmqFhZJ2eLs NOTE: Copy and paste into "notes" on your phone or computer

[@PawelMachala]

That's harder than I thought🙂 Thank you.

[@dradamfields]

You are welcome

[@gloriapurba6499]

Love this video. It help me reduce stiffness and painful in my shoulder after shoulder impingement surgery.

[@dradamfields]

So happy you got some help. New, post shoulder surgery, series coming out soon.

[@marianar4947]

Amazing!🎉 thank you!!!

[@mycofairbanks3321]

I am strong and you are amazing. Thank you soooo much for sharing.

[@dradamfields]

YESSSS YOU ARE!!!!!

[@MissMoonshineDance]

another amazing posture routine that gets it all

[@ssfredericks]

Love this work out. I do it every day, even when I am at my gym.

[@dradamfields]

Wonderful!

[@user-ld3em6qv2w]

My best thanks to you, Dr. Fields. I have healed my Eustachian Tube Dysfunction with your video, just 2 or 3 days trained, and gone - not any symptoms of pressure in my right ear, I could not even sleep CUZ of the pressure in my right ear, it felt as if it is going to burst out of my ear. I have another issue now, that is why I wrote under this video. Could you do please a video about Thoracic outlet syndrome, or maybe you have done one already, but I can't find, so that you can send me the link. I have shoulder+arm pain links. My chiropractor said that it is thoracic outlet syndrome. Thank you for your help wonderful person.

[@MissMoonshineDance]

I love this video, by the end of it I can very clearly feel my left-sided weakness to two cervical DJD. I’m gonna keep doing this every day for a year and I’ll see if I can get my strength back

[@dradamfields]

I love your persistence. Make sure and check out my 8 Neck Relief Videos

[@cedesparducho4223]

Amazing exercise i have tried others but i cant do it but as i did your exercise i was able to strech out my hands ,thank you Dock ,,this is my first day for i have a frozen shoulder it realy helps me a lot thanks God for having teach me God bless you ,,and realy looking forward my fully recovery wit your help and God bless,

[@dradamfields]

Wonderful! God is good

[@tonyisidro7213]

I am strong thank you very much because my frozen shoulder healed! thanks Doc ADAM!!!

[@dradamfields]

Fantastic, Tony!

[@sharonmrock6792]

Thank You...Thank You!!!

[@sandrairving7490]

Great exercises. Thanks.

[@dradamfields]

Glad you like them!

[@MissFireMagic]

Fantastic. Thank you!

[@dradamfields]

Alright! I hope this one helps a lot of people ; )

[@nadinerheaume8046]

Even this is hard for me, I guess if I do it often it should improve!!! Thank you so much for your videos, you are one of a kind!😊

[@jennas7748]

I love your videos and was wondering if you could please make a video for more face and jaw mobility and especially asymmetry with one side of the jaw/cheek being bigger

[@dradamfields]

Happy to deeper into that, Jenna. these are a good start kzbin.info/www/bejne/e36Uaaaki8yJlcU TMJ Exercises #1 kzbin.info/www/bejne/g4SXgGWal6h9mZo TMJ Exercises #2 kzbin.info/www/bejne/pZDQeaSjorqag5o TMJ Exercises #3 kzbin.info/www/bejne/bqLLZ3egja-rirM TMJ Exercises #4

[@jeananderson1598]

Awesome workout. Thanks

[@dradamfields]

You're so welcome!

[@constancesutter8813]

Hi Dr. Fields, thanks so much for this video! I have major inflammation/unstable joints bilaterally in my wrists and hands (and can't load my fingers at all), and am hoping that practicing this video will empower me to keep my rotator cuff issues in check, as I used to use weightlifting to do so! Also, if you ever feel the burning desire to provide a hands-free/plank-free video on exercising other aspects of the upper body (like chest and biceps), know you will have at least one super appreciative viewer!!!! Thanks again! :)

[@dradamfields]

Hi Constance, I was doing yoga this morning and know how planks/etc can be tough on the wrists. I love the Gyroball for wrist stability. They're only $15- on Amazon. It takes a bit to get it wired but be prepared for wonderful results.

[@constancesutter8813]

@@dradamfields How kind of you to suggest this, thanks so much!!!!! And I will definitely check it out!!! :)

[@qiuzihello2844]

Perfect exercise to do in the office! :D

[@dradamfields]

And a more productive afternoon ; )

[@shukriali4796]

Thanks 🙏🏾

[@dradamfields]

You’re welcome 😊

[@shimapaudel3210]

Good evening sir! I have seen most of the videos of yours and followed too. You do guide so well and it's easy to do as well. I have a request for you, sir please make some videos of chest as well so that one can decrease the size and lift. Love from Nepal🇳🇵🇳🇵🇳🇵

[@dradamfields]

Hi Shima, There are some chest exercises on my shoulder videos with weights. I focus a lot on the back of the body because, in America at least, we have chests that are shortened and backs that need strengthening. That being said, I will put a chest workout on my list.

[@shimapaudel3210]

@@dradamfields Sure Sir! I'd love too.

[@swamygowda4473]

@@dradamfields universe

[@rathimaydurai6367]

Super exercise God bless you ma

[@dradamfields]

Same to you

[@teresitanoble276]

Thanks🙏❤️

[@dradamfields]

You're welcome 😊

[@elsavelasquez4182]

Hello Dr. Adam, so happy that I come across your videos.... I am 70 years old ...do you have strengthening exercise work out which you recommend to relieve shoulder pains & to improve the arms & thumb mobility? I tried this work-out and can't do them well due to pains on my right arm shoulder. Thank you...

[@aetherea8955]

Good Job ❤

[@dradamfields]

Thanks 🔥

[@margaritagarcia6548]

muchas gracias!!!

[@dradamfields]

de nada

[@abtin1923]

Whole workout was great. The exercise at 4:10 was especially good.

[@dradamfields]

Thanks for the feedback Abtin! 4:10 is great when you really push the end range of motion.

[@dadodado885]

Slam Dunk 🙌💪

[@tesemeerf5327]

Whew! Doing this now but need to skip😅 my arms are too heavy😂 Thank you Doc:)

[@dradamfields]

You got this! More to lift with heavy arms. ; )

[@tesemeerf5327]

I finally made it to the end. You’re right Doc. I’m strong=) Thanks😊

[@joez5610]

Thank you Doc! This video should help for shoulder pain when shooting a basketball/taking off a shirt right? I do need some scapular stabalization due to extension of arm and elevation of arm.

[@dradamfields]

Hi Joe, Here's the direction for your near future... ; ) SHOULDER STRENGTHENING If you like, please "like" No equipment needed for these two: kzbin.info/www/bejne/h5TUcnmDeNB-j80 kzbin.info/www/bejne/opW4qHx4mMihq9k 1 of 4 kzbin.info/www/bejne/ZqvYaalsrK96r6-sR 2 of 4 kzbin.info/www/bejne/b6Kpp6JqbdKIfNE 3 of 4 kzbin.info/www/bejne/b2SpaGSlq85lp9k 4 of 4 m.kzbin.info/www/bejne/norEZmqFhZJ2eLs NOTE: Copy and paste into "notes" on your phone or computer

[@susanklemm5505]

Surprisingly challenging! Thank you so much! Any extra tips on the Founder? My lower back seems to ache some. Maybe more weight in my heels? I hesitate to let the front of my ribcage flare but maybe that's what this position calls for? Thank you!

[@susanklemm5505]

I just read your response to someone else's question. I can try it with my pelvis more neutral. I'd still love to hear your thoughts about ribcage flaring. Thank you so much. I really love this workout!

[@hobsalam1]

Please don't do this workout if you have back pain. Although I work out every morning, I thought I did great on tihs one, but then I couldn't sleep all night because my whole lower back got frozen, this is the second day and it is still inflamed. (Nevertheless, I thank Dr. Adam for the TMJ and neck videos, I do them every day)

[@dradamfields]

Hi Hana, Thanks for your thoughtful comment. Some possibilities for your lower back pain could be: -Not engaging your abs on the lateral bends at the beginning of the video. -You tend to get LBP standing and there is a lot of lumbar extension in the video. This may be challenging your facet or SI joints. -You could have let your abs go when going into extension (I could have emphasized that more) I really appreciate the comment as this will help me with my dialogue for future videos. Try my Shoulders 1-4 videos but will little weight (1-2lbs)

[@damiankolodziej3646]

Hello Adam, thank you for your videos. I used to laugh from exercise like this. Not any more it wasn't easy 😂. I would like to ask you something. I know core exercise can be done daily but what about hip, knee, shoulder. Will I still benefit if I do them every other day???? What frequency you recommend? Thank you again 🙂.

[@dradamfields]

Hi Damian, I like to do some legs with every workout as squats give you a hormonal boost that helps the other body parts get stronger. Also, helps me get ready for ski season. Maybe light one day and heavy the next day. When doing rehab exercises with higher repetitions, it's good to do every day and rest when your body says rest...a yoga day that day. Active rest

[@damiankolodziej3646]

@@dradamfields thank you so much for your reply

[@NaturalHealingAlchemist]

💪🏻 I’m a much btr shadow boxer 🥊 than when I try using a speed bag. 🤣

[@dradamfields]

And you're better than I am ; )

[@vinayakammaa4191]

Nice 👌

[@dradamfields]

Thanks 😊

[@aetherea8955]

I,m strong you made my day, you,re amazing, LOVE your way🤩🌈

[@dradamfields]

You put a lot of wonderful into a sentence. Thank you and big hug to you!

[@shebawanjari641]

Hi Dr Adam I hv been doing your TMJ exercises and it’s been working great . I need a right pillow for my neck I tried many orthopedic pillows I wake up with sore neck pain can you pls suggest the best one. Thank you.

[@dradamfields]

Hi Sheba, I really like the Original Bones Dogbone pillow. Give it a try

[@YogiBethC]

Hi Adam - I did this workout yesterday and found it helpful; it actually seemed more therapeutic for my shoulders (which were tight from sitting over a desk all day) than your 4-part shoulder series. I am still confused about the "Founder" exercise though - what is the purpose of this? My back tends to be more lordotic, and standing this way makes my lower back feel more strained. What do you advise?

[@dradamfields]

Great question! There is no one-size-fits-all when it comes to working out. Most people are hypo-lordotic and you may be hyper-lordotic. In this case, keep your spine i a more neutral position with a focus on your lower abs when doing the Founder. There are 3 connection points between each vertebra. In the back there are the facet joints and in the front there is the intervertebral disc. When people have issues bending forward, it is often a disc issue. When the challenge is with hyper extension or back-bends, the issue is often the posterior joints or even the sacroiliac joints. You may need to nurture your spine with more pilates/ab strengthening/child's pose. I hope this helps.

[@alinepostures]

I have the same type of lower back curve. Neutral spine felt so much better with the founders. Great workout!

[@elizabethleyesa2591]

Hi Doc Adam..love and appreciation, all the way from the Philippines. 🙏🏻❤ May i know if these exercises could be done for shoulder impingement? I have trouble moving my right arm, especially when trying to reach for my bra clasps. Thank you.

[@dradamfields]

Try my frozen shoulder videos and then move into this one

[@elizabethleyesa2591]

@@dradamfields Perfect! Been doing those exercises for several weeks now. Will proceed to this one. Yay! Thank you 🙏🏻

[@jeanbroster6454]

Hi Adam, just did this vision as you suggested, feeling good! should I still continue with the Humeral fracture videos too?

[@dradamfields]

. 2 videos/day. One easy and one pushing it. sounds like you are on your way to these, more aggressive, videos and won't need the fracture series anymore

[@jeanbroster6454]

Thanks Adam, which "more aggressive" videos do you think I should follow? "Easy & pushing it"? I will miss your humeral fracture videos, especially your motivational quotes, one in particular has motivated me to stick to losing weight ie its your own decisions that interpret your lifestyle. That was from the broomstick video I think and my interpretation of what you said has stayed with me.

[@dradamfields]

What a joy to have some inspiration. I'm so happy for you. Check these out... No equipment needed for these two: kzbin.info/www/bejne/h5TUcnmDeNB-j80 kzbin.info/www/bejne/opW4qHx4mMihq9k kzbin.info/www/bejne/h5TUcnmDeNB-j80 1 of 4 kzbin.info/www/bejne/ZqvYaalsrK96r6-sR 2 of 4 kzbin.info/www/bejne/b6Kpp6JqbdKIfNE 3 of 4 kzbin.info/www/bejne/b2SpaGSlq85lp9k 4 of 4 m.kzbin.info/www/bejne/norEZmqFhZJ2eLs Massage Ball for Shoulder Pain kzbin.info/www/bejne/opC8Ynt9rdyMb6M Theracane for Shoulder Pain kzbin.info/www/bejne/o4KVZpqBa7x3l5Y Shoulder Pain Stretches kzbin.info/www/bejne/hqrIkmehp7SWr5o YIN YOGA FOR SHOULDERS kzbin.info/www/bejne/jKrZZ4poh9BjqbM

[@joez5610]

I know you have multiple shoulder videos, but which videos focuses on scapula stabilization moreso than rotator cuff strengthening? I wanted to focus on scapular stabilization first then proceed with rotator cuff strengthening Also I'm able to shoot a basketball from closer distance now, so I'm definitely improving! But I wish I had stronger abs/glutes, and I've tried to follow your core exercises but I feel like I'm not activating my glutes/abs enough as I've been inactive for a while.

[@dradamfields]

Do a two minute hamstring stretch on each side before you do the core videos. Your hamstring and your glutes can compete with each other. If you really relax the hamstring first, you may get your glutes to engage. I wouldn't worry about whether to stabilize your scapula or strengthen your rotator cuff. Go with the one through four 1 of 4 kzbin.info/www/bejne/ZqvYaalsrK96r6-sR 2 of 4 kzbin.info/www/bejne/b6Kpp6JqbdKIfNE 3 of 4 kzbin.info/www/bejne/b2SpaGSlq85lp9k 4 of 4 m.kzbin.info/www/bejne/norEZmqFhZJ2eLs

[@prabhjotkaursharma5087]

Hi Dr Adam, could you please let me know how many days a week I can do arm strength excercises Thanks Regards

[@dradamfields]

You can do one of my shoulder videos 4 to 5 times per week. I kept them short so people could do them regularly. If you get too sore, do some foam rolling and one of the no-weight videos. SHOULDER STRENGTHENING If you like, please "like" No equipment needed for these two: kzbin.info/www/bejne/h5TUcnmDeNB-j80 kzbin.info/www/bejne/opW4qHx4mMihq9k kzbin.info/www/bejne/h5TUcnmDeNB-j80 1 of 4 kzbin.info/www/bejne/ZqvYaalsrK96r6-sR 2 of 4 kzbin.info/www/bejne/b6Kpp6JqbdKIfNE 3 of 4 kzbin.info/www/bejne/b2SpaGSlq85lp9k 4 of 4 m.kzbin.info/www/bejne/norEZmqFhZJ2eLs NOTE: Copy and paste into "notes" on your phone or computer

[@prabhjotkaursharma5087]

Thank you so much Dr Adam

[@SC-vb2ui]

Professional⛲🙏Pasionate 😇

[@aetherea8955]

I❤️it

[@prabhjotkaursharma5087]

I have bursitis in my right shoulder. I have been going for physiotherapy. It hasn’t worked much.

[@dradamfields]

See if you can find someone that does ESWT. Works like a charm for bursitis

[@prabhjotkaursharma5087]

@@dradamfields thanks for the idea. You are an angel.

[@aetherea8955]

I.m Strong✊