Exercise Program

Elastic resistance exercises for the shoulder

These exercises have high muscle activation levels (>41% MVIC) in the rotator cuff, deltoid, and scapular muscles based on a review by Escamilla, 2009.

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

Elastic resistance exercises for the shoulder

Description:
These exercises have high muscle activation levels (>41% MVIC) in the rotator cuff, deltoid, and scapular muscles based on a review by Escamilla, 2009.

Thera-Band Tubing Shoulder Flexion

Thera-Band Tubing Shoulder Flexion
Thera-Band Tubing Shoulder Flexion
Instructions:
Grasp both handles and stand on the middle of the tubing. Lift your arm upward in front or your body. Keep your elbow straight and thumb facing upward. Lift to shoulder level, hold and slowly return.

Thera-Band Shoulder Diagonal (D1) Extension on Ball

Thera-Band Shoulder PNF D1 Ext Sit Older
Thera-Band Shoulder PNF D1 Ext Sit Older
Instructions:
Begin by stabilizing one end of the band at your shoulder with the non-exercising arm. Reach across your body and grasp the other end the band, with your hand at the opposite shoulder. Pull the band downward and away from your body. Hold & slowly return.
TIP: Keep your back straight and your abdominals tight. Follow the motion of your hand with your eyes. Remember to breathe and relax between repetitions.

Thera-Band Shoulder Extension

Thera-Band Shoulder Extension
Thera-Band Shoulder Extension
Instructions:
Begin with one end of the band securely attached. Grasp the other end of the band with slight tension. Extend your arm backward, keeping your elbow straight. Hold and slowly return.

Thera-Band Shoulder Scaption in Standing

Thera-Band Shoulder Scaption
Thera-Band Shoulder Scaption
Instructions:
Stand on one end to secure the band. Grasp the band at your side. Lift the band slightly in front of your side, keeping your elbow straight. Hold and slowly return.
VARIATION: Point your thumb downward for the "Empty Can" raise to shoulder level.
TIP: Don't shrug your shoulder. Keep your back straight.

Thera-Band Shoulder External Rotation at 0 degrees

Thera-Band Shoulder External Rotation at 0 degrees
Thera-Band Shoulder External Rotation at 0 degrees
Instructions:
Begin with one end of the band securely attached at waist-height. (You may place a towel roll under your arm as well.) Grasp the other end of the band with tension. Pull the band away from the wall, rotating your forearm outward. Hold and slowly return.
TIP: Be sure to keep your forearm parallel to the ground, your elbow by your side, and your wrist straight.

Thera-Band Shoulder External Rotation at 90 degrees

Thera-Band Shoulder External Rotation 90
Thera-Band Shoulder External Rotation 90
Instructions:
Begin with one end of the band securely attached in front of you at shoulder-height. Grasp the other end of the band with tension. Pull the band away from the wall, rotating your forearm backward. Be sure to keep your upper arm parallel to the ground, your elbow at shoulder level, and your wrist straight.
TIP: Don't let your elbow drop below shoulder level. Keep elbow bent at 90 degrees; don't extend your elbow to complete the motion.

Thera-Band Shoulder Internal Rotation at 0 degrees

Thera-Band Shoulder Internal Rotation at 0 degrees
Thera-Band Shoulder Internal Rotation at 0 degrees
Instructions:
Begin with one end of the band securely attached at waist-height. (You may place a towel roll under your arm as well.) Grasp the other end of the band with tension. Pull the band away from the wall, rotating your forearm inward. Hold and slowly return.
TIP: Be sure to keep your forearm parallel to the ground, your elbow by your side, and your wrist straight.

Thera-Band Shoulder Internal Rotation at 90 degrees

Thera-Band Shoulder Internal Rotation 90
Thera-Band Shoulder Internal Rotation 90
Instructions:
Begin with one end of the band securely attached behind you at shoulder-height. Grasp the other end of the band with tension. Pull the band away from the wall, rotating your forearm inward. Be sure to keep your upper arm parallel to the ground, your elbow at shoulder level, and your wrist straight.
TIP: Don't let your elbow drop below shoulder level. Keep elbow bent at 90 degrees; don't extend your elbow to complete the motion.

Thera-Band Shoulder Forward Punch in Standing

Thera-Band Shoulder Forward Punch
Thera-Band Shoulder Forward Punch
Instructions:
Begin with band wrapped around your mid back. Grasp the ends of the band in front of you with your elbows bent at your side. Extend your elbows forward and push the band away from your trunk. Hold and slowly return.
TIP: Avoid leaning back.

Thera-Band Shoulder Diagonal Extension (D2)

Thera-Band Shoulder Diagonal Flexion (D2)
Thera-Band Shoulder Diagonal Flexion (D2)
Instructions:
Begin with one end of the band secured above shoulder level. Grasp the end the band with your elbow straight, up and away from your body. Pull the band down and across your body, bringing your hand to the opposite hip. Hold & slowly return. Keep your back straight and your abdominals tight. Follow the motion of your hand with your eyes.

Thera-Band Shoulder Seated Row (Medium)

Thera-Band Shoulder Seated Row (Medium)
Thera-Band Shoulder Seated Row (Medium)
Instructions:
Securely attach the middle of the band using a Door Anchor or Assist. Sit and grasp each end of the band and take up the slack. Pull the ends of the bands towards your chest.. Hold and slowly return. Keep your back straight. VARIATION: Perform this exericse in a sturdy chair or on an exercise ball for more challenge.

Thera-Band Shoulder Abduction to 180 degrees

Thera-Band Shoulder Abduction to 180 degrees
Thera-Band Shoulder Abduction to 180 degrees
Instructions:
Begin with the end of the band or tubing stabilized under your foot. Grasp the end in your hand with slight tension on the band or tubing, and lift your arm outward. Keep your elbow straight and your thumb up. Hold and slowly return. Do not perform this if it causes shoulder pain. Keep your back straight, and avoid leaning over or shrugging your shoulder.

Thera-Band Tubing Shoulder Dynamic Hug

Thera-Band Tubing Shoulder Dynamic Hug
Thera-Band Tubing Shoulder Dynamic Hug
Instructions:
Grasp both handles and wrap the tubing around your upper back. Bend your elbows and slightly abduct your shoulders. Bring the handles together, and cross over the other forearm. Keep your wrist straight and elbows slightly bent. Hold and slowly return.

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

You are allowed to view one item before being asked to register.

After this, you will need to sign up or login to the site to view a resource.

© 2019 Performance Health.
BIOFREEZE®, THERA-BAND®, the Color Pyramid®, and the Associated Colors™ are all trademarks of Performance Health. Unauthorized use is strictly prohibited. All rights reserved. Send site related comments to: Contact Us. Sponsored by Performance Health.