Elastic Band Shoulder Exercises

Strengthening your shoulder muscles can prevent injury and alleviate shoulder pain.

Strengthening your shoulder muscles can prevent injury and alleviate shoulder pain.

The shoulder has more range of motion than any other joint in the body. That mobility, however, often leads to instability or injury. Strengthening your deltoid or shoulder muscles can help keep your shoulder joint stable, prevent injury and relieve pain. Exercising with an elastic band will produce similar strength and hypertrophy results to using free weights or machines. The weight of the band can also be manipulated, as stretching the band will make an exercise more difficult. Allowing the band to be more lax makes the exercise easier.

Standing Row

The standing row targets the middle and low trapezius muscles. Use a door attachment or tie the elastic band to a doorknob or pole. Stand tall facing the band. Hold the band handle with your left hand and bend your elbow at your side. Keeping your arm close to your side, slowly pull your elbow straight back, squeezing your left shoulder blade until you feel tension in your left shoulder and upper back. Slowly bring your elbow back to the starting position and repeat. Keep your hips and chest steady throughout this movement. Perform eight to 12 repetitions on one side, then do an equal amount on the other side to complete one set. Perform three sets of each of the exercises in your workout.

Internal Rotation

The internal rotation strengthens your subscapularis in your shoulder and your pectoralis or chest muscles. Use a door attachment or tie the elastic band to a doorknob or pole. Stand next to the band holding the handle in the hand closest to the band. Bend your elbow 90 degrees so that your hand is in line with your elbow. Keep your elbow close to your side and slowly rotate your arm across your body. Slowly return to the starting position and repeat. Your elbow should stay close to your side and your torso and hips should remain stable throughout the movement. Perform eight to 12 repetitions on one side, then do an equal amount on the other side to complete one set. Perform three sets of each of the exercises in your workout.

External Rotation

The external rotation works your infraspinatus, teres minor and posterior deltoid, all found in your shoulder. Use a door attachment or tie the elastic band to a doorknob or pole. Stand next to the band holding the handle in the hand furthest from the band. Bend your elbow 90 degrees so that your hand is in line with your elbow. Rotate your arm away from your body and slowly return to the starting position. Repeat. Your elbow should stay close to your side and your torso and hips should remain stable throughout the movement. Perform eight to 12 repetitions on one side, then do an equal amount on the other side to complete one set. Perform three sets of each of the exercises in your workout.

Upright Row

The upright row targets your lateral muscles found at the top of your shoulders. Hold the two ends of the elastic exercise band and place one of your feet on the center of the band. Stand tall and bring your elbows up to the sides, allowing your hands to move up along the front of your body until they are at chest level. Squeeze your shoulders and slowly return to the starting position. Perform eight to 12 repetitions to complete one set. Perform three sets of each of the exercises in your workout.

Shoulder Press

The shoulder press focuses on the anterior or front shoulder muscles. Stand with your feet on the center of the band and hold the two ends of the band with your hands. Bend your elbows and bring your hands to shoulder level. Slowly extend your arms above your head. Slowly return to the starting position and repeat. Perform eight to 12 repetitions to complete one set. Perform three sets of each of the exercises in your workout.

 

About the Author

Andrea Chrysanthou began writing professionally in 1993. Her work has been published internationally by "The Cyprus Mail," MochaSofa and My Favorite Trainer, among other magazines and websites. She holds a Bachelor of Applied Arts in journalism from Ryerson University. Chrysanthou is a certified fitness instructor and personal-training specialist with more than 10 years of experience in the fitness industry.

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