Today, I have some great exercises for you and a video, I wanted to go through 3 Mini Band Floor Exercises that you can do for shoulder health. The mini band is one of those little devices that I travel with. It easily fits in my back pack. I put it in my back pack with my loop tubing and skipping rope or jump rope and it is something that I can travel with easily and go through my workouts and do a little bit in the hotel room or if there is a nice area to go through a quick workout.
3 Mini Band Floor Exercise for Shoulder Health
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The mini band is excellent when it comes to shoulder health. The exercises that I will go through are great if you have an old shoulder injury or if you want to do something to prevent that shoulder injury from coming back. They are also great exercises to do if you are rehabilitating from a shoulder injury. You are just going to have to find what level you can do when it comes to intensity and how many reps and sets that you can do. I will get Donnalee to demonstrate them.
#1 – Hand Shuffle
We get into that four point position. Knees are underneath the hips, hands are underneath the shoulders and we are in good alignment with the rest of the body. Tightening that abdominal area because we don’t want the pelvis to tilt forward or back. The tubing is unloaded and then we load up the tubing and we are shuffling the hands to one side. I usually go two shuffles to one direction and then coming back to the start and then to the other direction. We are really trying to focus on that shoulder blade area do the work.
Hand Shuffle (front view)
I will just get Donnalee to change her position. You are in that four point position. Knees are underneath the hips, offloading the tubing, loading the tubing and now she is just shuffling and really trying to have that shoulder blade area do the work and tight through that core as well.
Hand Shuffle (side view)
#2 – Hands Out Front
Going from the front and getting into that four point position, knees underneath the hips, hands underneath the shoulders, getting the body in good alignment, tightening the abdominal area, preventing that pelvis from moving, the tubing is offloaded, and then loading up that tubing. We are about shoulder width apart and then you are going to bring that hand out front and it’s not going to be very far and back. It might be ten to twenty degrees forward. You are really trying to focus on the shoulder blade area doing the exercises and not having your upper trapezius do all the work.
Hands Out Front (front view)
Switching positions so we can get people to look at things from the side. Same thing with the four point position, offloading that tubing, loading it up, hands are underneath that shoulders and then just reaching forward and back. Try to have that shoulder blade do that movement and try not have the upper trapezius do all the work, they are going to help but we don’t want them to do all the work.
Hands Out Front (side view)
#3 – Push Up
With the push up, you can go from the knees or toes. Going from toes adds more intensity and makes it more difficult but you can start off from the knees in order to get the right idea on how to do the exercise.
Push Up (front view)
Same position moving from that four point to the knees, hands are straight, off loading the tubing, loading the tubing and then going into that push up movement. With the push up, the elbows tend to be quite close to the body with this one but you are really working with your shoulder blade muscles to have them work hard, separate that tubing and activating those lats or the muscles on the side.
We will demonstrate it from the side. Going into that four point, going into that push ups from the knees, off-loading, loading, going into that push up and then straightening out. Really try to have those shoulder blade muscles do the work and really try to activate those lats to do the work which are the large muscles on the side.
Push Up (side view)
Give those three exercises a go. Mini bands are small effective pieces of equipment that you can get that will really give you some challenging exercises for your shoulders. When it comes to reps and set schemes, at the start go light. Make sure you have the correct movement and you are doing the exercise right. And then you can progress to about 5 repetitions, two or three on each side to start with.
They are quite challenging to go through and I would just go through things once because we are really targeting those scapular muscles. There are stabilizing muscles around the blade and we don’t want to over fatigue them because they are not going to work properly throughout the day and help stabilize the shoulder joint and prevent that shoulder from being re-injured or have an injury worse later on in the day.
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Rick Kaselj, MS.