Thera-band Shoulder Exercises

Thera-Band Cuff Weight Scaption
Attach the cuff weights to your wrists. Lift your arm out to your side and slightly forward (about 30 degrees from your body). Keep your elbow straight and palm facing forward. Lift to shoulder level, hold and slowly return.

Thera-Band Cuff Weight Prone Flexion
Attach the cuff weight to your wrist. Lay on your stomach with your arm hanging by your side. Lift your arm upward until it’s level with your body. Keep your elbow straight and thumb pointing upward. Hold and slowly return.

 

Thera-Band Cuff Weight Prone External Rotation
Attach the cuff weight to your wrist. Lay on your stomach with your arm hanging by your side. Bend your elbow to 90 degrees and lift your elbow upward until it’s level with your body. Rotate your forearm upward. Hold and slowly return.

Thera-Band Cuff Weight Sidelying Horizontal Abduction
Attach the cuff weight to your wrist. Lay on your side with your arm extended outward in front of you with your elbow straight. Lift your arm upward toward the ceiling, keeping your elbow straight. Hold and slowly return. Don’t let your arm go behind your body at the top of the exercise.

Thera-Band Cuff Weight Prone Row
Attach the cuff weight to your wrist. Lay on your stomach with your arm hanging by your side. Lift your elbow upward until its level with your body. Keep your fingers pointing downward. Hold and slowly return

 

Thera-Band Cuff Weight Prone Extension
Attach the cuff weight to your wrist. Lay on your stomach with your arm hanging by your side. Extend your arm backward until it’s level with your body. Keep your elbow straight and palm facing inward. Hold and slowly return.

 

Thera-Band Cuff Weight Sidelying External Rotation
Attach the cuff weight to your wrist. Lay on your side with your elbow bent at your hip. Keep your forearm perpendicular to your body lift your forearm toward the ceiling, rotating your shoulder. Hold and slowly return.

 

Thera-Band Tubing Shoulder Dynamic Hug
Grasp both handles and wrap the tubing around your upper back. Bend your elbows and slightly abduct your shoulders. Bring the handles together, and cross over the other forearm. Keep your wrist straight and elbows slightly bent. Hold and slowly return.

 

Thera-Band Tubing PNF D-1 Diagonal Extension
Begin with one end of the tubing secured to a door or secure object above shoulder level. Grasp the handle at your opposite shoulder with your elbow bent. Pull the tubing downward and away from your body. Hold & slowly return. Keep your back straight and your abdominals tight. Follow the motion of your hand with your eyes.

 

Thera-Band Tubing Shoulder External Rotation
Securely attach the middle of the tubing to a door or sturdy object. Place a rolled-up towel under your arm. Bend your elbow at your side and bring your forearm in front of your body. Grasp handle and pull outward, keeping your elbow by your side, and forearm parallel to the ground. Hold and slowly return. Keep your wrist straight.

 

Thera-Band Tubing Shoulder Internal Rotation
Securely attach the middle of the tubing to a door or sturdy object. Place a rolled-up towel under your arm. Bend your elbow at your side. Grasp handle and pull across your body, keeping your elbow by your side, and forearm parallel to the ground. Hold and slowly return. Keep your wrist straight.

 

 

Thera-Band Shoulder Scaption in Standing
Stand on one end to secure the band. Grasp the band at your side. Lift the band slightly in front of your side, keeping your elbow straight. Hold and slowly return.
VARIATION: Point your thumb downward for the “Empty Can” raise to shoulder level.
TIP: Don’t shrug your shoulder. Keep your back straight.

 

 

Thera-Band Shoulder Shrug
Stand on the middle of the band and grasp both ends by your side, taking up the slack. Keep your elbows straight and lift your shoulders upward. Hold and slowly return.
TIP: Avoid bending your elbows to complete the motion.

Thera-Band Shoulder Internal Rotation at 90 degrees
Begin with one end of the band securely attached behind you at shoulder-height. Grasp the other end of the band with tension. Pull the band away from the wall, rotating your forearm inward. Be sure to keep your upper arm parallel to the ground, your elbow at shoulder level, and your wrist straight.
TIP: Don’t let your elbow drop below shoulder level. Keep elbow bent at 90 degrees; don’t extend your elbow to complete the motion.

 

 

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. Pearson Family Chiropractic Center  is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

From: http://www.thera-bandacademy.com/exercises

 

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About chiropractor

Welcome! My name is Dr. David Pearson. Please let me take a moment to share some of my background with you. I have been practicing chiropractic for over 25 years, and I am committed to providing better health and a better way of life to my patients by teaching and practicing the principles of chiropractic wellness. After completing the same undergraduate study that other types of doctors do, for me to become a Chiropractic Physician required another four years of postgraduate college education. I attended Palmer College of Chiropractic graduating summa cum laude in 1985. I have taken advanced courses in quite a few different techniques, such as Gonstead, Thompson, Logan Basic and extremity adjusting. Before going into practice I had to pass a rigorous National Board Examination and stringent licensing requirements. I currently hold licenses to practice in Florida, New York and Colorado. I am a member of the Florida Chiropractic Association (FCA). I also attend post graduate seminars each year and read professional healthcare journals to keep up with the latest research and techniques in chiropractic. I am originally from Western New York, a small town south of the Buffalo -Niagra Falls region, called Jamestown. Lucille Ball was also from Jamestown. My wife, children, and I moved to Palm Coast, Florida a year and a half ago.
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One Response to Thera-band Shoulder Exercises

  1. A very impressive article. Well prepared. Very motivating!! Set off on to way
    My site is about Womens fitness.

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