Resistance bands are the best equipment for shoulder exercises. Unlike weights, resistance bands offer a varied range of motion for the shoulder joint making it a favourable option. Resistance bands have caused a consistent conversion of weight addicts to strength training and also reduce injuries. A resistance band might look like a simple piece of equipment, but the results achieved through a variety of exercises make it a must have. Here is the best mix of five exercises that will help you improve core shoulder strength and boost stability.
1. Lateral Raise
Lateral raises targets your middle shoulder region and strengthens the area through shoulder abduction and adduction. To perform the lateral raises, you have to stand on the middle of the resistance band, while holding both the ends of the band in your hands in a comfortable position. Now, slowly raise your arms laterally till your shoulder height and hold the position for 2 seconds. Relax your arms into the starting position. Make sure your arms remain straight during the course of the exercise.
2. Frontal Raise
The frontal raise exercise works on the front region of the shoulder through the flexion mechanism. To perform the exercise, stand on the middle part of the band or attach it to a sturdy support (e.g. door) at a low level. Hold the ends of the band in each of your hands and stand straight with feet shoulder length apart. Now, slowly raise your arms outwards till your arms at your shoulder level. Hold this position for 2 seconds and relax back to the starting position. Repeat 8-10 times in 3 sets.
3. Forward Shoulder Press
This is one of the most important shoulder exercises that can get you a good and bad result. So, perform it carefully. To perform the exercise, stand on the middle of the resistance band while holding both the ends of the band in your hands in a comfortable position. Now, raise your arms overhead by squeezing your shoulders. Make sure your arms are slightly outward to avoid scapular injury. Hold the stretched position for 2 seconds and relax your arms to the starting position.
To perform shrugs, place your feet shoulder length apart and the middle part of the band under your feet. Hold the handles of the band in each of your arm and keep your arms in an extended position. Now, keep your back straight and shrug your shoulders as high as possible. Continue till a count of 8-10 and repeat in 3 sets.
5. External Rotation (Rotator Cuff)
To perform external rotations, place the resistance band on the sturdy support (e.g. door or a stationary frame) at chest level. Now, stand sideways from the door and hold the handle of the door with one arm at the center of your stomach. Elbow onwards stretch your arm outwards while rest of the arm stays firmly close to the body. Hold the position for 2-3 seconds and relax to the starting position.
Similarly, repeat the exercise for the other arm.
Resistance band is an affordable, effective and dynamic piece of equipment which can be easily carried to any place.