Resistance Band Exercises for Shoulders

Working all your joints is always something important, whether you have joint pain from old age or other issues. I have bone spurs and have been wanting to do some band exercises to help my shoulders. These exercises are easy to do and can be done in the comfort of your own home. For each exercise do 1-3 sets of 8-15 reps.

Reverse fly:

Stand in the middle of the band.

Cross the ends to opposite hands so the band crosses in front of your lower legs.

Hinge at your hips as you bend forward slightly, keeping your spine straight, and maintain a slight bend in your knees throughout the movement.

Pull the band upward and out to the sides until your hands are chest height or higher.

Draw your shoulder blades together.

Hold this position for a few seconds.

Slowly return to the starting position.

Front raise:

Stand in the middle of the band and hold one end in each hand.

Place your palms on your thighs.

Raise your arms straight up in front of you, stopping when they’re shoulder height.

Pause before slowly returning to the starting position.

Lateral raise:

Stand in the middle of the band.

Hold the band in each hand with your palms facing inward.

Maintain a slight bend in your elbows as you raise your arms to the side.

Pause for a few seconds with your arms slightly higher than shoulder height.

Slowly return to the starting position.

Standing row:

Anchor the resistance band around a doorknob or secure object.

Grasp a handle in each hand.

Keep your elbows bent and your forearms parallel to the floor.

Move your arm straight back to the sides of your ribs.

Slowly return to the starting position.

Band pull-apart:

Hold the band and extend your arms straight out in front of you.

Lengthen your spine and keep your elbows slightly bent.

Pull the band apart as far as you can.

Draw your shoulder blades together.

Hold this position for a few seconds.

Slowly return to the starting position.

Overhead band pull-apart:

Hold the band straight above your head.

Pull the band apart as you lower your arms to shoulder height, pressing your hands out to the sides.

Hold this position for a few seconds.

Slowly return to the starting position.

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