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Looking for resistance band exercises to strengthen or rehab your shoulders and rotator cuff? Do you have pain in your shoulders that you want to alleviate? This article has you covered with 7 essential rotator cuff band exercises that will bulletproof your shoulders.
Three bones: the scapula, the clavicle and the humerus comprise the shoulder joint. Muscles, tendons and ligaments keep your shoulders in a normal (stable) position - this coupled with the fact that the ball of the humerus is larger than the edge of the shoulder socket that holds it.
Those muscles that keep your upper arm bone (humerus) in your shoulder socket are called your ROTATOR CUFF.
The muscles of your rotator cuff are:
While it's great to understand the anatomy of the rotator cuff, don't worry so much about the individual muscles. The exercises we have for you will strengthen all of them.
Shoulders are the most movable joints in the human body, which makes them prone to possible injuries.
Shoulder pain is one of the most common health issues facing Americans, with over 13 million Americans visiting a doctor yearly; over 20% have a tear in their rotator cuff.
These people need to strengthen their shoulders with resistance band shoulder exercises:
All in all, no one is safe from potential injury, but those who are stronger and train smart have less chance of injuring their shoulder joint.
There are several ways to rehab your rotator cuff if it's injured. First, you should allow time for it to heal if there are any tears. There are different degrees to tears, so if you have any concern, consult a doctor on the healing process.
Once you are healed, it's time to rehab. The best way to rehab is with bands. While there are certain bodyweight exercises that can help, you need to be careful as your body provides a lot more resistance than bands do (in most cases, and depending on the movement). Bands allow you to add light resistance, and they are very low impact. You can also control the resistance, slowly increasing the resistance, by simply creating more tension in the band from the start of the movement. There really is no better option than resistance bands for shoulder rehabilitation.
What's more, bands are great for prehab, which just means your strengthen the muscles before they even get injured. Bands are good for prehab because they actually work to build strength! If you do the same exercises that you would for rehab before workouts or once a week, you will be ensuring that your rotator cuff is strong and stable, which will greatly decrease your chance of injury in the first place!
Use a resistance band that provides enough tension for you to complete 3 sets of 10-15 repetitions per shoulder exercise. Perform these exercises 3 times per week for optimal results.
For most people, the best size is band for rotator cuff exercises is a .5" (width) resistance band. For SET FOR SET bands, that is our yellow band.
Below are 7 resistance band shoulder exercises to strengthen and rehab your shoulders. Rotator cuff exercises with bands should be performed before a shoulder-based workout or weekly, whether you are experiencing shoulder pain or not. Meaning, these band shoulder exercises will rehab AND prehab your shoulders/rotator cuff - Get past injuries and stay ahead of them!
We always perform these banded rotator cuff exercises before an upper body workout to make sure our shoulder joints are warmed up, mobile, and ready to provide perfect stability.
This video contains the above exercises, in case you need to see the form of each exercise a little more:
You can perform these shoulder rehab exercises with bands as an addition to your normal training routine (as in, part of a workout) or a stand-alone dynamic stretching routine (before a workout - warm up exercises). By strengthening the muscles surrounding your shoulder joints you can rehab and prevent the chances of future injuries.
Resistance bands offer a low impact solution to exercising and strengthening your shoulders. However, please consult your doctor if you're experiencing the following symptoms:
Do you or someone you know have knee pain? Like the rotator cuff, a lot of people have issues with their knees! Here are 6 resistance band exercises to relieve knee pain.
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Bands are super versatile and can help your fitness in full spectrum - warm up, workout, and stretching. Here are all the benefits of bands and how to use them.
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