The shoulder you're exercising should be near the door opening or corner. Certain exercises may not be appropriate for every individual, while other exercises may be indicated. Shoulder isometric exercise is a great first step during your rehab process for your shoulder condition. This exercise focuses on the front part of your shoulders.¹. Exercise "Thera-Band Loop Lat Pull Down" video. You can knot them to make a loop or fix onto something. Grasp the ends of the band in front of your head. Bend your elbows and hold each end of the band, hands by your chest, palms facing down, Action: Slowly push your arms forwards to straighten your elbows so you are reaching out in front with your hands at shoulder height (keep your shoulder blades drawn back throughout). Hold at a place where you can feel maximum pressure in the targeted muscle group. Hold this position for 20-30 seconds and repeat two more times, with 60 seconds rest in between. Hold for 3 seconds and then slowly lower the arm back down â you may well find it harder to control the movement on the way back down, Repetition: Repeat 10-25 times, 1-2x daily, Variations: To make it easier: Start with your elbow bent, and keep it bent throughout the exercises â this shortens the lever so the muscles donât have to work as hardTo make it harder: 1) Go slower 2) At the top of the movement, pulse the arm up and down a few times before lowering back down, Purpose: Targets the muscles that bring the arm out to the side and above your head, Set Up: Fix one end of the band to something secure and low down e.g. Instructions: Place the ends of a medium loop around both hands. Tuck in your abdominal muscles and gently lower yourself halfway to the floor. The exercises contained in this step-by-step article are common shoulder exercises to help strengthen your shoulder and rotator cuff muscles. Big help. Karen, The material on this website is intended for educational information purposes only. Thera-Band Loop Shoulder Exercises Created By: The Academy. Purpose: Targets the muscles that bring the arm forwards and above your head and work when lifting, Set Up: Fix one end of the band to something secure and low down e.g. All rights reserved. Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. In simple words, isometrics = training holds. Unauthorized use is strictly prohibited. It is an excellent way to isolate the muscle, and improving the performance. Theraband is available in eight different colours, each with a precisely calibrated strength. Keep your elbow straight so your hand is down near your hip. With your feet hip-width apart and elbows bent slightly, push the wall with your right forearm. Face the door, raise your arms straight out in front of you and take hold of the ends of the band, like a microphone. Make a fist, and gently press it into the wall behind you. In this exercise, you will stand beside the wall, and stretch one hand at a time … The best part of this exercise is you can adjust the resistance you are working with by stepping either closer or putting more pressure on your foot. Position shoulder blade in proper position. © 2020 Performance Health. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. 2018;11(1):86-91. doi: 10.1007/s12178-018-9462-7. Thank you!" therapist and found your website perfect. Stand facing the door and lift one or both arms forwards as high as is comfortable and take hold of the end (s) of the band, like you are holding a microphone, thumb pointing to the ceiling, Action: Slowly draw your arm down, leading with your little finger aiming to take your arm back behind you.