By Praveen & Maheek Nair
Majority of people spend their time either hunched over a desk, slumped over the phone texting, or relaxing in front of the TV. Most adults commute for long periods to work, only to sit behind a work desk for hours on end. Even professional athletes spend a ton of their time in cramped airplanes or on bus rides. All of these activities lead to rounded shoulder, achy back and sore neck. This can create significant muscular imbalances, which can lead to injury.
Below are 7 Neck and Shoulder Band Exercises
Band Dislocate
Dislocates are a great starting point to regaining shoulder mobility because you can pull the band apart overhead (where this exercise is most difficult) to ease your way into the needed mobility for the movement. You can also rotate your wrists at the end range of motion (behind your back) if the exercise is creating uncomfortable stress on your wrists.
A few tips to making your Band Dislocates as effective as possible:
- Keep your arms straight and elbows locked.
- “Hide your ribs” (meaning don’t let them flare out and up) and don’t arch your back.
- Use a wider grip to make this easier, and either a narrower grip or broomstick/PVC to make it more difficult.
Band Around-The-World
The Band Around-The-World is great because it takes your shoulders through a wide range-of-motion, also helping to open up the pecs and lats. Again, try to keep your arms straight and elbows locked throughout this posture-restoring movement.
Band Pull-Apart
Band Pull-Apart’ s is incredible for strengthening the chronically under-trained rear delts and lower traps. This exercise will not only make your shoulders feel better, but it’ll also improve performance in all of your big lifts.
- Keep the shoulders down and back as you pull the band apart, and avoid “shrugging” to keep tension on the mid back and not shift it to the upper traps.
Band Cervical Extension Isometric
- Place the middle of the band around the back of your head. Grasp the ends of the band in front of your head.
- Keep your neck in a neutral position with the chin slightly tucked.
- Extend your elbows, stretching the band in front of you. Slowly return, and keep your neck stable.
Band Shoulder Retraction/External Rotation
- Begin with band looped around your hands, with a length of band between your hands about a shoulder-width apart.
- Squeeze your shoulder blades together, gently stretching the band between your hands.
- Hold and slowly return.
- TIP: Keep your back and neck straight. Don’t extend your elbows during the exercise; keep them bent at your side.
Band Shoulder Seated Row
Securely attach the middle of a band at waist height. Grasp the ends of the bands and pull the bands toward your hips. Hold and slowly return. Keep your back straight. VARIATION: Perform on chair or bench.
Band Shoulder Abduction to 90 degrees
Begin with one end of the band or tubing stabilized under your foot. Grasp the band with tension at your side. Keeping your elbow straight, lift the arm upward to shoulder level. Hold and slowly return. Avoid arching your back.
Always warm-up before a routine.
