Here are the videos of the four exercises we recommend to help strengthen your shoulders:
(Videos courtesy of Real Time Rehab)
This exercise is done in a stand or while standing with a light to moderate hand weight. Standing with good posture and holding a 2 to 5 pound dumbbell, elevate your arm, not out to the side but about 30 degrees forward of your side as demonstrated here.
The Standing Row
Anchor a resistance band midway up a door or wall and hold the opposite ends with each hand. Stand with good posture, tighten your stomach muscles and pull the band toward the body at elbow height, squeezing the shoulder blades together.
Sidelying External Rotation
Lie on your side with your head supported by a pillow or your hand. Place a towel roll between body and elbow, bend the top elbow to 90 degrees and hold a weight a 2 to 5 pound weight in your hand. Keep the elbow bent while raising your hand toward ceiling.
The Wall Push Up
Stand facing the wall with your feet shoulder width apart and 2-3 feet away from the wall. Place your hands on the wall at shoulder height. Slowly bend the elbows and lean forward, then extend your elbows as you see here.