Fitness
Combat all that hunching.
The stretchiness of a band creates the perfect amount of tension to deeply work the muscles.
And the thicker the band, the more burn youll feel.
Resistance bands are also a great tool as they travel light, Rogers tells Bustle.
They can be used to maintain yourupper body routineeven when youre away from your usual studio or gym.
According to Rogers, its important to strengthen this area as a way tomaintain good postural alignment.
If these muscles are weak, itsmore likely that your shoulders will round forward, she explains.
Give them a little extra attention, and itll be much easier to stand up straight.
Here are 7 resistance band shoulder exercises to try in your workout routine.
Hold one end of a resistance band in each hand.
Raise your arms out in front of you at shoulder level, palms facing down.
Your arms should be almost straight, but your elbows can have a slight bend.
Bring your shoulder blades together.
Pause briefly, then slowly return to the starting position.
Perform 12 to 15 reps.
2.
Place the resistance band under the middle of your foot.
Keep the elbow bent at 45 degrees.
Press directly upwards and think biceps to ear as you lock out your arm.
Lower your arm slowly.
Stop once your hand gets to a height that is just above your shoulder.
Press back up again.
Do 6 to 10 reps, 3 to 4 sets, then switch sides.
He recommends using a lighter weight or thinner band for this exercise.
- Sit down in an “L” position with legs extended out in front of you.
Slightly bend your knees if you’d like.
Securely loop the resistance band around the arches of your feet to keep it anchored.
Grab the band with both hands and stabilize your torso.
Keep your arms about 1 to 2 feet apart out in front of you.
Keep the elbows high.
Once you reach your chin, pause for one second.
Slowly let the band pull your arms back to the starting position with control.
Do 10 to 12 reps, 2 to 3 sets.
It is beneficial for people who sit or do forward-bending movements often, she tells Bustle.
- Stand on the middle of the band.
Keep your toes facing forward and shoulder-width apart.
Slowly pull the band back and up and out.
Once your hands are at chest height or higher, pull your shoulder blades to each other.
Hold for a few seconds, squeezing your muscles together.
Slowly return to start.
Repeat for 20 reps.
5.
Lateral Raises
Mikhaila also recommends this move for hitting the shoulder muscles.
- Plant your left foot on the resistance band.
Keep toes facing forward and shoulder-width apart.
Hold the end of the loop in your left hand in an overhand position.
Keep a slight bend in your knees and elbows throughout the movement.
Slowly raise your left arm up from the sides of your body.
Stop when you reach a parallel height with your shoulder.
90-Degree Press Out
Rogers recommends this move towork the shoulders.
Place a looped resistance band just above your wrists.
Bend your arms up to form 90 degrees angles.
Press your forearms into the band to open them a few more inches apart.
The range of motion will be small.
Your shoulders should stay relaxed and chest high.
Keep tension in the band throughout the movement.
Return to start.
Aim for 8 to 16 reps.
7.
Place the resistance band just above the wrists.
Extend your arms long out in front of you, palms facing in.
Stretch the band as you press your arms out.
Keep your shoulders relaxed and arms in line with shoulders.
Do 8 to 16 slow reps, then 16 to 32 in double time.
Studies referenced:
Kim, M. (2018).
J Phys Ther Sci.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5857441/
Picha, K. J. Elastic Resistance Effectiveness on Increasing Strength of Shoulders and Hips.Journal of strength and conditioning research.https://doi.org/10.1519/JSC.0000000000002216.
