Shoulder Stability Exercises

These band exercises are designed to help protect the shoulder from common sporting injuries particularly throwing and racket sports. They can be used in a strength and conditioning context or great as part of a warm up.

 

Shoulder Stability Pull Back

-Wrap the band around a solid post
-Lead with the shoulders and keep the arms straight as you pull band behind the line of the body
-Control the movement on the way back to the start position

Shoulder Stability Pull Forwards

-Wrap band around solid post
-Pull band forwards with straight arms
-Control movement on the way back

Shoulder Stability Backwards Rotation

-Stand on one end of the band, holding the other end at shoulder height with fist facing forwards, arm bent at 90 degrees
-Keeping elbow in same place, rotate back almost as though knocking on a door but facing away from it

Shoulder Stability Upright Row

-Stand on the middle of the band
-Keep hands facing your body and a you lift the band keep your elbows above your wrist’s
-Raise to underneath your chin

Shoulder Stability External Rotator Cuff

-Hold the band with both arms bent and elbows next to hips
-Rotate one hand away from the body as far as is comfortable

Shoulder Stability Fast Up Slow Back

-Hold one end of band at lower back, and with slight tension other hand just behind head
-Extend arm upwards with fast motion, keeping elbow high
-Slow controlled movement back to the start position

Shoulder Stability Fast Back Slow Up

-Hold one end of band at lower back, and with  tension other hand extended above head with elbow high
-Lower arm down with fast motion, keeping elbow high
-Slow controlled movement back to the start position