Shoulder Injury Prevention Exercises | TJ Dillashaw

Here are the two must-do resistance band exercises that have helped to keep my shoulders stable and mobile as I bounce back from double shoulder surgery!

For the last three years, I’ve been plagued by nagging shoulder injuries. Unfortunately, I had to have surgery on both shoulders to fix both torn rotator cuffs and torn labrums last year.

Now, I’m on the mend and in addition to optimizing my training and diet, I’ve employed elastic bands as a way to rehabilitate and strengthen my shoulders. Before we get into that, here’s some general shoulder info to better help you understand the joint and how you too may be susceptible to an injury.

[imthetube]

I injured my shoulder in competition and I have been looking for shoulder recovery videos. Saw this in my notifications and I got hyped!

Thanks, man!

[YUGEBBQ]

Footwork king I'm looking forward to your return. Great tips bro🤙

[Ryanmikula]

If you could upload some straight up strength, and conditioning videos, that would be badass.

[MartinXBrina]

I always watch your videos and I'm quite good enough to be your big fan. Just stay strong! #Killashaw

[deathmachine]

You're taking over the instructionals game pal! Great content.

[calebfoster]

Appreciate this one a ton, been dealing with a bad shoulder for awhile and am always looking for ways to get it stronger without overdoing the stress put on it.

Sidenote, the production quality on this video is fantastic. Channel's already great, seeing a real step up in the production makes it even better. Doing it right for sure.

[alone]

If you can please make a video about preventing knee injuries, have a great day, glad to see you are not wasting time, but will come back in 9 months even better than ever imo, one of the best fighters on planet!

[roronoazoro]

I had an shoulder injury and it still causes problems every now and then, so videos like these are awesome and much appreciated!

[SKITTLESJ]

Damn, uploaded right before my first physical therapy appointment. Great timing! We’re gonna need a diet video soon if you can. As a 5’5 little dude, I struggle to get past 145lbs. Due to injury I’m back to 120.

[hassanhaider]

I am glad that he is sharing a lot of good techniques through his youtube channel.

[Saielb]

Couldn't have come at a better time. Dude your videos are fire, thanks for giving back to the community homie.

[future]

Tyler we neee more shoulder suitability workouts!!!! Im your biggest fan from Antartica!

[andrewa]

Im 2 years out of a laterjet surgery. These are so awesome to build stability. Especially those single arms

I do one i call 'window cleaners' to help with overhead stability
1.face a wall
2. With a band form a field goal with arms.
3. Alternate clockwise and counter clockwise circles 1 arm at a time. 10 each direction 20 per arm for 3 sets

[SkeemoSkis]

Can we get an update video on shoulders post surgery plz?

[joshmailova]

This is gold, boxing really f's up the shoulders. Pleeease, show us some headkick setups!

[michaelmccarthy]

Thank you for the video TJ, its greatly aprreciated.

[fatalradius]

Thanks for going out of your way to put out these videos TJ! I have a request video! ...Specifically on knees. When practicing punches or shadow boxing, do you have specific advice for knee/foot placement? Because I feel myself and many newbies twist or lock our knees in place too much. Also....Sneakers...Do we train with footwear or without?

[kenneth]

I lay bricks for a living and my shoulders are feeling it after 10 years of it. Thank you for showing rubber band techniques that I can do at home. Hope to see you back in the octagon soon.

[dudekdudek]

I've had tender shoulders for years sometimes worse then others, Recently got some bands and have been doing alot of shoulder work with them and my shoulders definitely feel good, , I try to do some rear shoulders band work almost every workout, , Everything we do is more focused on front delts over the rear so with our muscles all getting tight and pulling our shoulders forward its important to keep things balanced and work on those rear delts, , I read a article years back stating how important strong rear delts are for healthy shoulders

[anthonyjr]

Tj I’m your number 1 fan ! Please reply! I totally destroyed my shoulder in folk style wrestling competition and found this awesome video 😎. Thanks man