To enhance the strength and mobility of the shoulder strength training is very useful. There are other good shoulder strength training and resistance band exercise for shoulder is one of them. If you are unaware, a resistance band, also commonly known as a resistance band, is actually a rubber band made up of latex-free rubber. It comes with variable resistance, making it suitable for individuals at various fitness levels.
Whether you’re an athlete, an office worker, or simply someone who suffers and needs a pain-free shoulder motion, these exercises are here to make a positive impact. Let’s explore the techniques step by step and unlock the secrets to healthier shoulders.
- Resistance band exercise for shoulder
- Shoulder elevation with resistance band
- Shoulder abduction exercises resistance band shoulder workout at home
- Resistance band shoulder flexion exercise
- Shoulder extension with theraband
- Theraband shoulder internal rotation exercise
- Shoulder External Rotation with resistance band
- Shoulder protraction and retraction resistance band exercise
- Conclusion
Resistance band exercise for shoulder
Using a resistance band, you can perform various other exercises, such as resistance band exercises for wrist, elbow, knee and ankle joints. So, let us start with the Shoulder flexion exercise with a resistance band.
Shoulder elevation with resistance band
The first resistance band exercise for shoulder is the shoulder elevation exercise. This exercise is performed in the standing position. Stand straight and hold one end of the resistance band with the affected shoulder side. Fix the other end on the floor by stepping one foot over it, preferably on the same side.
Keep your arm parallel to the ground, with a touch of tension on the band. Gently elevate your arm, working against the resistance of the band. Strive for 15-20 repetitions in a single session, feeling the burn as you go.
Shoulder abduction exercises resistance band shoulder workout at home
This exercise is also performed in the standing position. Stand straight upright and hold one end of the theraband band on the affected shoulder side. Anchor the other end on the floor beneath your foot.
Raise your arm sideways to a 90-degree angle so that the arm remains parallel to the ground. The band should offer subtle resistance, keeping your arm engaged. Now, slowly lift your shoulder against the resistance. Abduct and take it to the maximum point.
After reaching the highest point, slowly lower it down in a controlled manner. This exercise will strengthen your deltoid muscles. Aim for a minimum of 15-20 reps, embracing the challenge as you progress.
Resistance band shoulder flexion exercise
Raise your arm at shoulder level so that your arm and forearm lie parallel to the ground. In this position, if you take your arm towards the chest, it is termed shoulder flexion, and if you take it away from the chest backwards, then it is a shoulder extension.
For this exercise, secure the Theraband to a fixed point at shoulder level. In the image, I have anchored it on a window rod. Now stand sideways by the anchor point so that the affected side shoulder faces the anchor.
Hold the resistance band as displayed in the figure, as your arm parallels the ground, and work against the band’s resistance, embracing controlled movements. The key here is steady progress, so take it slow and steady. Repeat it 10-15 times in a session.
Shoulder extension with theraband
Our next exercise is shoulder extension with theraband. The starting position for shoulder extension exercise will almost be the same as the previous one with a few important modifications. For this exercise, your unaffected side will be facing the anchor.
Keep your arm straight parallel to the ground and close to the chest. Grasp the Theraband, maintain little tension on the band and initiate the shoulder extension movement. Move the shoulder to full extension against the resistance of the band.
After reaching the full extension, slowly and gently reverse back to the starting position. Repeat this for 10 – 15 times in a session.
Theraband shoulder internal rotation exercise
The next resistance band exercise for shoulder strength and mobility is the shoulder internal rotation exercise. For shoulder internal rotation, the starting posture will be similar to the shoulder flexion exercise. Here, you need to anchor the resistance band at elbow level. Keep your arm by your side and bend the below at 90 degrees (as in the figure).
Your forearm remains parallel to the ground, rotate it away from the body and hold the band. Maintain a slight tension in the band. Now, rotate your shoulder internally against the band’s resistance. Then slowly return to the starting position and repeat the same procedure.
Focus on the correct motion, with a target of 15-20 repetitions for optimal results.
Shoulder External Rotation with resistance band
Your starting position will be similar to the shoulder extension exercise we just discussed. Begin with your shoulder internally rotated, and hold the end of the band. Then gradually pivot outward against the band’s resistance, taking it to the maximum externally rotated point.
After reaching this point, slowly allow it to move back to the starting point in a controlled manner. We recommend it for 10 -15 repetitions in a session.
Shoulder protraction and retraction resistance band exercise
Our final exercise is shoulder protraction and retraction. For this, anchor the mid part of the band to the window and stand facing the window. Ensure the Theraband is attached to the anchor at an appropriate height, allowing you to maintain a comfortable stance while performing the exercise. Stand facing the anchor with your feet shoulder-width apart.
For retraction begin with both hands holding the Theraband, arms extended forward as in the starting position. Initiate the motion by pulling the Theraband towards your body, causing your shoulder blades to move closer together. This mirrors the action of shoulder retraction.
Focus on squeezing your shoulder blades together, engaging the muscles in your upper back. Hold the retracted position for a moment, allowing the muscles to activate fully. For shoulder protraction, gradually release the tension on the Theraband, returning to the starting position. Repeat this alternate protraction and retraction 10 – 15 times in a session.
Conclusion
With this comprehensive guide to Theraband exercises for shoulder health, you can enhance shoulder mobility and strength. These exercises, when performed consistently and with attention to proper form, can lead to remarkable improvements in your shoulder well-being. As always, consult with a healthcare professional before beginning any new exercise routine to ensure your safety and optimal results.
Keep Reading: 4 Easy Shoulder Wand Exercises for Painful, Stiff Shoulder
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Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.
