Upper Body Exercise Catalogue
In It Together Physical Therapy: Gilbert, Mesa, Chandler, Queen Creek
Welcome to the Upper Body Exercise Video Catalog from In It Together Physical Therapy. These short, guided videos are designed to help you build strength, stability, and mobility across your shoulders, arms, and upper back. Whether you’re recovering from injury, addressing posture and pain, or working to improve overall function, these exercises are a great way to stay active and support your progress between sessions. Each video is demonstrated by Dr. Kristen Severson, PT, DPT, and can be safely performed at home as part of your personalized in-home physical therapy plan.
Side Lying Trio: Rotator cuff strengthening
Strengthen your rotator cuff and improve shoulder stability with the Sidelying Shoulder Trio — a targeted physical therapy exercise that focuses on external rotation, flexion, and abduction while in a side-lying position.
This three-part series is designed to isolate and activate key muscles in the shoulder complex, including the infraspinatus, supraspinatus, and deltoid, while minimizing compensation from surrounding muscle groups. It’s a great tool for rehab, prehab, and performance enhancement — especially for overhead athletes or anyone dealing with shoulder pain, instability, or postural imbalances.
Isometric shoulder flexion: Shoulder Stability Exercise
This video demonstrates an isometric shoulder flexion exercise to build stability and strength without joint movement. Ideal for early-stage rehab, shoulder impingement, or post-injury recovery. Activate key muscles while minimizing strain—great for improving control and protecting the shoulder joint.
Isometric shoulder abduction: Activation exercise
This video demonstrates an isometric shoulder abduction exercise to activate the deltoid and rotator cuff without moving the joint. Perfect for early rehab, post-injury strengthening, or improving shoulder stability and control with minimal strain.
Glenohumeral Self Inferior Glide: Shoulder Mobility Exercise
This video demonstrates a self-applied inferior glide for the glenohumeral joint to improve shoulder mobility and joint mechanics. Ideal for addressing stiffness with overhead movements, reducing impingement symptoms, and restoring functional range of motion—great for athletes, post-op recovery, or general shoulder rehab.
Isometric Banded Shoulder IR at 90°: Shoulder Stability Exercise
This video demonstrates an isometric internal rotation exercise using a resistance band with the shoulder positioned at 90 degrees abduction. Ideal for strengthening the rotator cuff, improving joint stability, and supporting shoulder rehab or overhead performance.
Banded Isometric Shoulder IR in Neutral: Rotator Cuff Stability Exercise
This video demonstrates a banded isometric shoulder internal rotation exercise performed with the arm in a neutral position. Designed to improve rotator cuff activation and shoulder joint stability without dynamic movement. Ideal for early-stage rehab, shoulder pain, or return-to-throw and overhead progressions. Build strength and control while minimizing stress on irritated tissues.
Banded Isometric Shoulder ER in Neutral: Rotator Cuff Stability Exercise
This video demonstrates a banded isometric shoulder external rotation exercise with the arm positioned in neutral. It focuses on activating the rotator cuff and improving shoulder stability without joint movement. Ideal for early rehab, shoulder irritation, or building foundational strength before progressing to dynamic activity. Enhance control and support the shoulder while keeping strain low.
Banded Shoulder ER with Elevation: Overhead Stability Exercise
This video demonstrates a banded shoulder external rotation exercise performed with the arm elevated to challenge stability in a more functional position. It targets the rotator cuff and supporting shoulder musculature to improve strength and control during overhead movement. Ideal for return-to-sport progressions, overhead athletes, or advancing shoulder rehab. Build dynamic stability while reinforcing proper shoulder mechanics.
Isometric Wrist Flexion: Forearm Strength and Tendon Support Exercise
This video demonstrates an isometric wrist flexion exercise designed to improve forearm strength and tendon resilience without joint movement. Ideal for wrist pain, medial elbow irritation, or early-stage rehab. Build controlled strength while minimizing strain on sensitive tissues and supporting return to gripping and lifting activities.
Isometric Wrist Extension: Forearm Stability and Tendon Support Exercise
This video demonstrates an isometric wrist extension exercise to strengthen the forearm extensors without joint movement. It is helpful for lateral elbow discomfort, wrist irritation, or early-stage tendon rehab. Improve strength and endurance while reducing unnecessary stress on sensitive tissues and supporting return to daily and sport activities.
This video demonstrates medicine ball slams as an explosive movement to release built-up tension while improving total body power. The dynamic effort helps drive energy output and elevate heart rate. Ideal for stress relief, conditioning, and full-body strength. Channel energy into movement while boosting cardiovascular performance.
This video demonstrates the Prone I-T-Y series to strengthen the muscles of the upper back, shoulders, and shoulder blades. The controlled movements help improve postural endurance, shoulder stability, and movement coordination. Ideal for shoulder rehab, postural training, or injury prevention programs. Build strength and control while supporting healthy shoulder mechanics.
This video demonstrates banded pull downs to strengthen the muscles of the upper back and improve shoulder blade control. The movement promotes proper scapular mechanics while building stability through the shoulders and trunk. Ideal for postural training, shoulder rehab, or improving upper body movement patterns. Develop strength and control while supporting healthy shoulder function.
This video demonstrates banded pull overs to improve shoulder mobility, upper body strength, and coordination between the shoulders, trunk, and core. The controlled movement helps strengthen key muscles involved in overhead and pulling activities while promoting proper movement patterns. Ideal for shoulder rehab, postural training, or general upper body conditioning. Build strength and control while supporting efficient shoulder function.
This video demonstrates a banded shoulder warm-up series designed to activate the rotator cuff, improve shoulder mobility, and prepare the upper body for activity. The sequence promotes healthy movement patterns, increases blood flow, and enhances shoulder stability before exercise or sport. Ideal as a pre-workout routine, return-to-sport warm-up, or shoulder injury prevention program. Get your shoulders moving and ready to perform with confidence.
This video demonstrates wrist and forearm pronation/supination exercises to improve mobility, strength, and coordination through the forearm. The controlled rotational movements help restore functional motion needed for gripping, lifting, and everyday activities. Ideal for wrist or elbow rehab, post-injury recovery, or improving upper extremity function. Build strength and control while supporting pain-free movement.
This video demonstrates the sleeper stretch to improve shoulder mobility and flexibility, specifically targeting the muscles and tissues involved with shoulder rotation. The controlled stretch helps reduce tightness and improve available range of motion. Ideal for shoulder stiffness, overhead athletes, or as part of a shoulder mobility routine. Improve movement quality while supporting healthy shoulder mechanics.
This video demonstrates sleeper stretch eccentrics to improve shoulder rotation while building strength and control through the available range of motion. The slow, controlled movement helps improve tissue tolerance and reinforces active shoulder mobility. Ideal for shoulder stiffness, overhead athletes, or progressing beyond traditional stretching. Improve mobility while developing strength and stability through the shoulder.
This video demonstrates banded rows to strengthen the muscles of the upper back while improving shoulder blade control and posture. The pulling movement helps activate key stabilizing muscles that support healthy shoulder mechanics and upper body function. Ideal for shoulder rehab, postural strengthening, or improving pulling strength. Build stability and control while promoting efficient movement patterns.