3 Mini Band Wall Exercises for Shoulder Health

3 Mini Band Wall Exercises for Shoulder Health

Adding mini band wall exercises for shoulder health as part of your routine is a great way to strengthen your shoulders.

One item I often travel with, whether to present, attend a business networking event, or participate in conferences, is a Mini-Band. It fits easily in my backpack or carry-on.

I wanted to go through 3 Mini Band Wall Exercises for Shoulder Health today.

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1. External Rotations for Shoulder Exercise

Ideally, stand up against a wall with your mid-back and seat touching the wall.

External Rotations

External Rotations

Start with your elbows tucked in close to your body, and your hands close together. Contract your shoulder and mid-back muscles, separate your hands and then relax. Look for a smooth and controlled movement. Hold for one second, tighten your back and then relax. Target the rotator cuff muscles and those mid-back muscles. The wall provides ‘feedback’ to ensure you stay in good alignment throughout the exercise.

2. Arm Reach for Shoulder Exercise

This exercise builds upon the first one. While in good alignment with your elbows tucked close to your body, bring your hands out and then reach up. Try to raise your elbows to shoulder height and lower them back down.

Arm Reach

Arm Reach

With this exercise, we have added more movements. We are challenging the rotator cuff and working those mid-back and scapular muscles.

3. Hands Out in Front

Again, stand in good alignment against the wall with your elbows in. Move your hands apart, reach out to approximately shoulder height, and lower back to the start. Repeat.

Hands out in Front

Hands out in Front

Shoulder injuries are very common in people who exercise regularly, predominantly men. There you go, those are the 3 Mini Band Wall Exercises you can do for shoulder health. They help recover shoulder injuries but are also good for regular shoulder health.

Start Light

Start the light, and make sure that you get the movement correct. Go through around five repetitions with light resistance, ensuring you get the exercise and movement correct.

The mini bands are designed more for leg work, so there is quite a bit of resistance. Five repetitions are usually sufficient to hit that rotator cuff muscle and target the mid-back with each exercise. And with the last two exercises, we are targeting the scapular (or shoulder blade) muscles.

Give those 3 Mini Band Wall Exercises for Shoulder Health a go.

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Take care!

Rick Kaselj, MS

If you are suffering from shoulder discomfort and want to get back to pain-free workouts,
check out the 3 mini Band Wall Exercises for Shoulder Health here!

5-Piece Mini Resistance Band Kit