To relieve stiffness and mild soreness, do these 7 resistance band exercises for shoulders every day! They’ll also improve strength and range of motion.
It’s becoming more common to wake up with stiff shoulders as people spend long hours at a desk or hunched over a phone. Shoulder stiffness can be the result of poor posture, stress, or even old injuries that never fully healed. Fortunately, performing resistance band exercises can help you manage some degree of pain! Resistance bands provide a gentle way to strengthen and stretch your shoulder muscles. Whether you’re looking to prevent stiffness or manage existing discomfort, adding resistance band exercises to your daily fitness routine can make a noticeable difference in your shoulder pain and overall well-being.
Resistance Band Exercises for Shoulders
Here are 7 effective resistance band exercises for a strong shoulder and reduced stiffness:
1. Front elevation
How to do:
- Stand in the center of the resistance band with your feet shoulder-width apart.
- Grasp the handles or ends of the band with your palms facing down.
- Keeping your arms straight, raise them directly in front of you to shoulder height.
- Hold the position and then slowly lower your arms.
- Repeat the exercise for 10 to 15 repetitions for 2 to 3 sets.
2. Inverted flight
How to do:
- Stand on the band with your feet hip-width apart.
- Hold the handles with your opposite arms extended in front of your body.
- Lean forward but keep your back straight.
- Engage your core and spread the band apart while squeezing your shoulders.
- Slowly return to the starting position.
- Do 12 to 15 repetitions for 2 to 3 sets.
3. Lateral Raise
How to do:
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- Stand on the band with your feet hip-width apart.
- Hold the handles or ends of the band with opposite hands, palms facing in.
- Raise your arms out to the sides until they are parallel to the floor.
- Slowly lower yourself back down to complete one rep.
- Do 3 sets of 10 to 15 repetitions.
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4. Standing row
How to do:
- Stand on the band with your feet shoulder-width apart.
- Hold the handles with your palms facing each other.
- Pull the band toward your body, bending your elbows and squeezing your shoulder blades together.
- Lower the band back to the starting position.
- Aim for 10-12 reps for 2 sets.
5. Separation of the head band
How to do:
- Stand on the band with your feet shoulder-width apart.
- Hold the band with both hands above your head, wider than shoulder-width apart.
- Spread the band apart by stretching it above your head until your arms are fully extended.
- Hold the position for a few seconds and lower the band.
- Perform 12 to 15 repetitions for 2 to 3 sets.
6. External rotation of the shoulder
How to do:
- Attach one end of the band to an anchor at waist height.
- Stand to the side of the anchor point and hold the other end of the band with the hand furthest from the anchor.
- Keep your elbow bent at 90 degrees and your forearm parallel to the floor.
- Rotate your arm outward from your body.
- Slowly return to the starting position.
- Do 10 to 12 repetitions and switch to the other hand.
Read also : Tone Your Arms and Shoulders With These 5 Fantastic Bicep Stretches At Home
7. Bent-over row
How to do:
- Stand on the band with your feet hip-width apart.
- Bend forward at the hips with a slight bend in the knees, keeping your back flat.
- Hold the handles with your palms facing each other.
- Pull the band down across your abdomen, squeezing your shoulder blades together.
- Hold this position before straightening your arms to return to the starting position.
- Perform 10 to 15 repetitions for 2 to 3 sets.
Benefits of Resistance Training
Resistance band exercises offer a range of benefits, including:
1. Tones and strengthens muscles
Resistance bands increase range of motion, which effectively targets muscles and promotes muscle growth and toning. They can be used to target specific muscle groups, helping to sculpt and strengthen muscles throughout the body.
2. Prevents muscle loss
As you age, your muscle mass begins to decrease. Over time, muscle loss can limit mobility, decrease quality of life, and increase the risk of injury. However, regular resistance band training stimulates muscle fibers, preventing muscle loss.
Read also : Want to Reduce Age-Related Muscle Loss? Fight Sarcopenia with These Tips
3. Reduces the risk of injury
Unlike weightlifting or machine exercises, resistance bands provide gentle, controlled resistance throughout the entire range of motion. This reduces the risk of sudden jerks or strains often associated with strength training, making them safer for beginners and those recovering from injuries.
4. Improves flexibility
Resistance bands include stretching and flexibility exercises that can increase range of motion. By incorporating bands into your daily routine, joints and muscles can become more flexible over time, helping to improve overall mobility and reduce stiffness.
5. Great for bones and joints
One of the benefits of resistance band exercises is that they not only strengthen muscles, but also promote bone and joint health. The controlled movement provided by the bands helps promote bone growth and density, which is essential for maintaining bone health and preventing diseases like osteoporosis.
Practice these exercises regularly to get rid of shoulder stiffness and pain!
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