Today, I have a great video where I 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 often travel with. I put it in my back pack with my loop tubing and jump rope. It is something that I can travel with easily and enables me to go through a quick workout in the hotel room..
3 Mini Band Floor Exercise for Shoulder Health
CLICK HERE to watch the YouTube video.
The mini band is excellent for shoulder health. The exercises that I will go through are great if you are recovering from a shoulder injury or if you are hoping to prevent a shoulder injury from recurring. Determine what level of intensity you are able to do, and how many reps and sets that you can can manage. I had Donnalee demonstrate.
#1 – Hand Shuffle
Move into a four point position with your knees underneath your hips and your hands underneath your shoulders. Tighten your abdominal area so that 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 back 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
Move into the four point position, with your knees underneath your hips, and your hands underneath your shoulders. Tighten your abdominal area, preventing your pelvis from moving. Load up (expand) the tubing to approximately shoulder-width apart and then bring your hand out front and then return back. It should not go very far forward or back. Try 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)
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 off from your knees in order 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, your elbows tend to be quite close to the body. Really work with your 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 really 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 you are doing the exercise correctly. Progress to 5 repetitions; two or three on each side to start with.
These exercises are quite challenging, so I would suggest going through everything once so that you are really targeting those scapular muscles. These are the stabilizing muscles around the blade and we don’t want to over fatigue them. Otherwise, they will not work properly throughout the day to help stabilize the shoulder joint.
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Rick Kaselj, MS.