Military Press
Stand on the center of the band with your feet together or slightly apart (the farther apart they are the more resistance you?ll experience).
Make sure your back is straight and you have a small bend in the knees.
Grab the handles of the band with your palms facing forward and start with your elbows at shoulder height or slightly lower.
Slowly extend your arms upward over your head so your upper arm is next to your ear and then back down. Always maintain at least a slight bend in your elbows.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
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Lateral Deltoid Raise
Stand on the center of the band with your feet together or slightly apart (the farther apart they are the more resistance you?ll experience).
Grab the left handle of the band with your right hand and the right handle of the band with your left hand so the band crosses just above your feet. Keep your arms at your side and palms down.
Slowly raise your arms sideways and outward at shoulder height. There should be a slight bend in your knees and elbows.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
Front Deltoid Raise
Stand on the center of the band with your feet together or slightly apart (the farther apart they are the more resistance you?ll experience).
Grab the handles of the band with your hands in front of you and your palms facing your thighs.
Slowly raise your arms forward to shoulder height, keeping them straight.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
Upright Row
Stand on the center of the band with your feet together or slightly apart (the farther apart they are the more resistance you?ll experience).
Grab the handles of the band with your hands in front of you and your palms facing your thighs and stand with a slight bend in your knees.
Slowly raise your elbows to shoulder height, keeping your hands infront of you and your palms facing your body.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
Shoulder Shrugs
Stand on the center of the band with your feet together or apart (the farther apart they are the more resistance you?ll experience).
Stand upright with a slight bend in your knees and grab the band at the handles or further down for more resistance.
Place your arms and hands at your side.
Slowly shrug (lift) your shoulders toward your ear and then back down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
Boxing
Stand with one foot forward on the center of the band.
Grab the handles of the band and put your hands in a boxer?s position.
Begin throwing punches with your palms facing down throwing jab/cross (left/right) combinations in succession.
Do not fully extend your arms and always maintain a bend in your elbows.
Do 10-20 combinations (jab/cross) for 3-5 sets (beginners do 1-2 sets).
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Source: http://stek.org/health-fitness/fitness-programs/resistance-band-exercises-for-shoulder/
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