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Thera-Band Shoulder & Chest Exercises Level 2

Created By: The Academy

Description:
These are more advanced, multi-joint exercises for the shoulder and chest using elastic resistance.

Instructions:
Use a Thera-Band resistance level that allows you to complete between 8 and 12 repetitions for 2 to 3 sets. If you are rehabilitating an injury, be sure and check with your healthcare provider for the appropriate resistance and repetitions.

Thera-Band Shoulder Lateral Raise in Standing

Thera-Band Shoulder Lateral Raise (Bilateral)
Instructions:
Stand on the middle of the band. Grasp the ends of the band. Lift the band upward, keeping your elbows straight and thumbs up. Stop at shoulder level. Hold and slowly return.
VARIATION: Lift arms completely overhead for full range of motion.
TIP: Keep your shoulder blades down; avoid shrugging your shoulders. Keep your back straight.

Thera-Band Shoulder Front Raise in Standing

Thera-Band Shoulder Front Raise (Bilateral)
Instructions:
Stand on the middle of the band under your feet. Grasp the ends of the band. Lift upward, keeping your elbows straight and thumbs up. Stop at shoulder level. Hold and slowly return.
VARIATION: Lift arms completely overhead for full range of motion.
TIP: Keep your shoulder blades down; avoid shrugging your shoulders. Keep your back straight.

Thera-Band Shoulder Overhead Press (standing)

Thera-Band Shoulder Overhead Press (standing)
Instructions:
Stand on the middle of the tubing. Grasp the ends of the tubing at shoulder level. Lift the tubing upward overhead, extending your elbows. Hold and slowly return.
VARIATION: Perform either in front of the neck or behind the neck.
TIP: Keep your back and neck straight. Don’t perform this exercise if you have shoulder pain.

Thera-Band Shoulder Diagonal Flexion (D2)

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

Thera-Band Shoulder Diagonal Extension (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 Bench Press in Standing

Thera-Band Shoulder Bench Press (B) Standing
Instructions:
Begin with middle of a long band or tubing securely attached behind you at shoulder level. Begin in a stagger step position with your back & neck straight. Grasp both ends of bands with elbows bent and palms facing inward. Push band forward, extending your elbows to shoulder level. Slowly return to starting position.
TIP: Keep your back and neck straight. Don't shrug your shoulders. Don't hold your breath.

Thera-Band Chest Flies

Thera-Band Chest Flies
Instructions:
Secure the middle of the band to a stationary object at shoulder level. Face away from the attachment. Use a staggered step with one leg slightly in front of the other. Grasp the bands at shoulder height with your elbows straight. Keep your elbows straight and pull bands inward with palms facing each other. Slowly return.
VARIATION: Vary the height of the attachment of the band for an incline (lower attachment height) or decline (higher attachment height) fly.

Thera-Band Shoulder Serratus Dynamic Hug

Thera-Band Serratus Dynamic Hug
Instructions:
Begin with the band wrapped around your upper back, and hold each end in your hands. Abduct your shoulders about 60 degrees and bend your elbows about 45 degrees. Keeping your shoulders elevated, push your arms forward and inward, as if you were giving a hug. When your hands touch, hold and slowly return. Avoid shrugging your shoulders.
Purchase Products Used in this Exercise Routine:

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.

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