Norwalk Sports and Spine | Norwalk, CT Chiropractor | Dr. Jason Queiros | Dr. Andrew Zomick | Sports Chiropractic
Purpose: To strengthen the front and side muscles of the shoulder, as well as reinforce scapular stability, which helps carry over to everyday functional activities, such as lifting, reaching, etc.
Instructions: Set your shoulder blades before you start - pull them back and down. Put a band under your feet and hold the ends with your arms down to your side. Keeping good posture, with your core braced and trunk not moving, lift your arms straight out to the the side (abduction), return to resting, then straight out in front of you (flexion). Repeat 3 sets of 10, resting between each set.
Common Errors: Not keeping your shoulders down as your arm lifts up - this is usually a compensation, where you are using your trapezius muscles between the shoulder and the neck, to help lift, but the lift should come from the shoulder joint. Also, if you're arching your back to get the arms up higher, you might need a lighter resistance band to work on technique first.