Injuries to the shoulders can be a real setback, especially as we get older and our bodies become less flexible. To avoid shoulder injuries such as rotator cuff tears and biceps tendon damage, it’s essential to keep your shoulders fit, supple, and coordinated with the rest of your body. A great and simple way to achieve this is by using resistance band exercises. In this article, we will take a look at two effective exercises to help strengthen your shoulders and upper body: The High Pull and The Shoulder Press.
What You’ll Need
To perform these exercises, you will need a resistance band. These bands vary in thickness, with the thicker bands being more difficult to stretch. They often come in various colors, which indicate their level of resistance, although each company may use different color coding systems. If you’re looking to buy some bands, it’s a good idea to get a pack of three with different thickness levels so you can start with the right resistance and have options to progress.
For these two exercises, you will need a longer band that is roughly as wide as your outstretched arms; one of the smaller-sized bands won’t work for this.
Getting Started
To begin, open up the band and step into it so that your feet are on top of it at the bottom. If the band is too loose, simply widen your feet to create more tension; move your feet closer together for less resistance.
Before starting the exercises, engage your body by squeezing your butt, quads, and core. Engaging your major muscles whenever you perform standing strength-training exercises is crucial to keeping your body stable and connected.
Exercise 1: The High Pull
- Start with your hands by your sides, grasping the band with your palms facing toward you.
- For this exercise, pull up the band by driving your elbows up as high as they can go.
- Once you have reached the top, release back down.
- To see the best results, perform three sets of 10 reps twice a week. This will help strengthen your shoulders, triceps, and lats, and enhance your upper body coordination and balance.
Caution: If you have an irritated biceps tendon, you may want to avoid this exercise as it may aggravate the condition.
Exercise 2: The Shoulder Press
- Begin by holding the band across your thumbs and palms, with your palms facing up, and your arms flexed at chest level.
- Keep your elbows tucked in, making sure they don’t point out to the sides.
- Maintain an upright, engaged body posture as you press your arms up toward the ceiling.
- Raise both arms simultaneously, stopping when they are fully extended and your biceps are in line with your ears.
The motion for this exercise is like opening up a window. To really feel the difference in your shoulders and upper body strength, try performing three sets of 10 reps a few times per week.
Conclusion
These simple resistance band exercises are perfect for improving your shoulder and upper body strength, ensuring they remain supple and coordinated with your body. Incorporating them into your regular fitness routine will not only help improve your overall strength but also help prevent those pesky shoulder injuries that can hold you back. So grab your resistance band and give these exercises a try – you’ll be amazed at the difference they can make!
