Shoulder and knee injuries are the most common injuries to occur while one is exercising!

Shoulder Exercises

Internal/External Shoulder Rotation*

Step 1: Wrap the resistance band around a stable bar or pole in the exercise area

Step 2: Allow your body to be parallel with the bar/pole that you wrapped the band around

Step 3: Hold the resistance band in your inner arm (the one closest to the bar/pole), and have that arm be at a 90-degree angle

Step 4: Continuously pull your arm towards your body, while keeping your shoulder stationary 

Step 5: Repeat steps to do External Shoulder Rotation, switch to outside arm and pull away from body

3 sets, 10-15 reps


Step 1: Take the resistance band in both hands, grasping each end of the band (allow the band to be slightly less than the length of how far you can extend your arms out)

Step 2: Hold the resistance band from the bottom, with your thumbs pointing out

Step 3: Continuously extend your arms out wide, while keeping your feet shoulder width apart


3 sets, 10-15 reps


Step 1: Take the resistance band, and secure it by your feet, so you are stepping on the inner part of the band

Step 2: Hold the ends of the resistance band, with your grip having your thumbs up

Step 3: Bring your arms slightly forward

Step 4: Pull the end of the resistance bands up until the arms are parallel with the ground

3 sets, 10-15 reps

*Resistance band required

Make sure to stretch before and after any workout!

Knee Exercises


Focus on stretching the hip and thigh muscles

Static Stretches

  • Hip abductors
  • Butterfly
  • Knee pulls
  • Hip flexors

Dynamic Stretches

  • Karaoke
  • Back kicks
  • High knees
  • Lunges


Any form of resistance exercise, where weight is involved



  • Squats 
  • Lunges
  • Stairmaster

*May need: medicine ball, dumbbells or barbells

For more information, click on the following links: Shoulder ExercisesKnee ExercisesAnkle ExercisesMen’s Fitness & Breaking Muscle