Resistance band exercises  for shoulder

Resistance band exercises  for shoulder

Using resistance bands for shoulders is effective and simple to do. Resistance bands are portable, convenient, and inexpensive fitness tools. You can easily add resistance band exercises to your current workout regimen or use them to create a new exercise routine that will provide a new challenge.

 

Some important exercises for shoulders using resistance bands are:

1. Reverse fly
2. Front raise
3. Lateral raise
4. Standing row
5. Band pull-apart
6. Overhead band pull-apart

 

Reverse fly

This exercise involves shoulders, upper back, and upper arms. It is very helpful for people who have to sit all day long. Reverse fly also improves posture.

 

For doing Reverse fly:

1. Stand in the middle of the band.
2. Cross the ends to opposite hands so the band crosses in front of your lower legs.
3. Hinge at your hips as you bend forward slightly, keeping your spine straight, and maintain a slight bend in your knees throughout the movement.
4. Pull the band upward and out to the sides until your hands are chest height or higher.
5. Draw your shoulder blades together.
6. Hold this position for a few seconds.
7. Slowly return to the starting position.

 

Front Raise

This exercise enhances proper posture, draws your shoulder blades down, elongates the spine, engages your abdominals. In addition to this Front raise also strengthens your shoulders.

 

For doing Front raise:

1. Stand in the middle of the band and hold one end in each hand.
2. Place your palms on your thighs.
3. Raise your arms straight up in front of you, stopping when they’re shoulder height.
4. Pause before slowly returning to the starting position.

 

Lateral Raise

This exercise involves shoulders, upper back, and core muscles. It also helps improve shoulder mobility.

 

For doing Lateral raise:

1. Stand in the middle of the band.
2. Hold the band in each hand with your palms facing inward.
3. Maintain a slight bend in your elbows as you raise your arms to the side.
4. Pause for a few seconds with your arms slightly higher than shoulder height.
5. Slowly return to the starting position.

 

Standing Row

Standing row involves lats, middle and lower trapezius. Avoid hunching your shoulders and keep your neck relaxed. As you complete the movement, draw your shoulder blades together. 

 

For doing Standing Row:

1. Anchor the resistance band around a doorknob or secure object.
2. Grasp a handle in each hand.
3. Keep your elbows bent and your forearms parallel to the floor.
4. Move your arm straight back to the sides of your ribs.
5. Slowly return to the starting position.

 

Band Pull-apart

This exercise works for your rear shoulders and upper back. It also helps improve rounded shoulders. It improves posture and shoulder stability. 

 

For doing Band pull-apart:

1. Hold the band and extend your arms straight out in front of you.
2. Lengthen your spine and keep your elbows slightly bent.
3. Pull the band apart as far as you can.
4. Draw your shoulder blades together.
5. Hold this position for a few seconds.
6. Slowly return to the starting position.

 

Overhead Band Pull-apart

This exercise works for your shoulders, upper back, and triceps. It improves posture, stability, and mobility. 

 

For doing Overhead Band Pull-apart

1. Hold the band straight above your head.
2. Pull the band apart as you lower your arms to shoulder height, pressing your hands out to the sides.
3. Hold this position for a few seconds.
4. Slowly return to the starting position.