Today, I have a great video where I go through 3 Mini Band Floor Exercises for Shoulder Health that you can do for shoulder health. The mini band is one of those little devices that I often travel with. I put it in my backpack with my loop tubing and jump rope. It is something I can travel with easily, enabling me to go through a quick workout in the hotel room.
CLICK HERE to watch the YouTube video.
The mini band is excellent for shoulder health. The exercises I will go through are great if you are recovering from a shoulder injury or hoping to prevent a shoulder injury from recurring. Determine what level of intensity you can do and how many reps and sets you can manage. I had Donnalee demonstrate.
1. Hand Shuffle Exercise for Shoulder Health
Move into a four-point position with your knees and your hands underneath your shoulders. Tighten your abdominal area, so your pelvis does not tilt forward or back. Load up (expand) the tubing and shuffle your hands to one side. I usually suggest two shuffles in one direction and then return to the starting position before taking two steps in the opposite direction. Try to focus on making the shoulder blade area do the work.
Hand Shuffle (front view)
Hand Shuffle (side view)
2. Hands Out Front Exercise for Shoulder Health
Move into the four-point position, with your knees and hands underneath your shoulders. Tighten your abdominal area, preventing your pelvis from moving. Load up (expand) the tubing to approximately shoulder-width apart, bring your hand out front, and then return. It should not go very far forward or back. Try to focus on the shoulder blade area doing the exercise and not having your upper trapezius do all the work.
Hands Out Front (front view)
Hands Out Front (side view)
3. Push Up
With the push-up, you can go through the movement from your knees or toes. Going from your toes makes the exercise more difficult, but you can start from your knees to perfect the exercise.
Push Up (front view)
Move from that four-point position into a plank position, with your knees and hands straight. Load the tubing, and then go through the push-up movement. With the push-up, keep your elbows close to the body. Work with shoulder blade muscles to separate the tubing and activate those lats.
Push Up (side view)
Give those three exercises a go. Mini bands are small effective pieces of equipment that will provide some challenging exercises for your shoulders. When it comes to reps and sets, at the start, go light. Make sure you have the correct movement and are doing the exercise correctly. Progress to 5 repetitions, 2 or 3 on each side.
Stabilizing Muscles Around the Shoulder Blade
These exercises are quite challenging, so I suggest going through everything once to target those scapular muscles. These are stabilizing muscles around the shoulder blade, and we don’t want to overfatigue them. Otherwise, they will not work properly throughout the day to help stabilize the shoulder joint.
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Rick Kaselj, MS
If you want to unlock the secret to fixing your shoulders in just minutes and get back to your high-intensity, pain-free workouts, check out the Shoulder Pain Solved program.