Shoulder Resistance Band Exercises: Best 7 to Reduce Soreness

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Try these 7 shoulder resistance band exercises every day to help with shoulder stiffness and minor discomfort! Additionally, they will increase range of motion and strength.

Shoulder discomfort might be lessened with these resistance band workouts! Picture sourced from Adobe Stock

People are more likely to wake up with tight shoulders as a result of spending extended periods of time at desks or hunching over phones. Stress, bad posture, and even past injuries that never fully healed can all lead to tight shoulders. Fortunately, you may manage some level of discomfort by doing resistance band workouts! Shoulder muscles may be gently strengthened and stretched with resistance bands. You may significantly improve your general well-being and shoulder pain by including resistance band workouts into your regular fitness routine, whether your goal is to avoid stiffness or treat current discomfort.

Shoulder resistance band workouts

The following seven resistance band workouts can strengthen your shoulder and ease any stiffness:

1. Up front

How to carry it out:

Place your feet shoulder-width apart and stand in the middle of the resistance band.
With your palms facing down, hold onto the handles or ends of the band.
Raise your arms straight up in front of you to shoulder height while maintaining your posture.
After holding, carefully bring your arms back down.
Do two or three sets of ten to fifteen repetitions.

2. The reverse fly

How to carry it out:

Place your feet hip-width apart and stand on the band.
With your opposing arms out in front of you, grasp the handles.
While bending forward, maintain a straight back.
Squeeze your shoulders together while using your core and pulling apart the band.
Return to the starting position slowly.
Do 2-3 sets of 12–15 repetitions.

These are simple exercises that you may perform to relieve shoulder discomfort. Picture sourced from Shutterstock

3. Elevation laterally

Steps to follow: Place your feet hip-width apart and stand on the band.
With the palms of your opposing hands pointing inside, grasp the handles or ends of the band.
When your arms are parallel to the ground, raise them straight out to the sides.
To finish one rep, carefully lower yourself back down.
Perform 3 sets of 10–15 reps.

4. A standing ovation

How to carry it out:

Place your feet shoulder-width apart and stand on the band.
With your palms facing each other, grasp the handles.
Squeeze your shoulder blades together and bend your elbows as you pull the band toward your body.
Return the band to its initial position by lowering it.
For two sets, aim for 10–12 repetitions.

5. Pull-apart of an overhead band

How to carry it out:

Place your feet shoulder-width apart and stand on the band.
With both hands raised over shoulder width apart, grasp the band.
Stretch the band overhead and pull it apart until your arms are completely stretched.
After a little period of holding the posture, lower the band once more.
Do 2-3 sets of 12–15 repetitions.

Shoulder strength may be increased with this resistance band workout. Picture sourced from Adobe Stock.

6. Rotation of the shoulder externally

How to carry it out:

Attach one end of the band to a waist-height anchor.
Hold the opposite end of the band with the hand that is furthest from the anchor while standing sideways to the anchor point.
Maintain a 90-degree bent elbow and a forearm that is parallel to the floor.
Lift your arm and extend it out from your body.
Return to the starting position slowly.
After ten to twelve repetitions, move to the other hand.

7. Overturned row

How to carry it out:

Place your feet hip-width apart and step on the band.
Maintaining a flat back, lean forward at the hips with your knees slightly bent.
With your palms facing each other, grasp the handles.
In order to squeeze your shoulder blades together, pull the band towards your lower abdomen.
Before extending your arms to take your position back at the beginning, hold.
Do 2-3 sets of 10–15 repetitions.

Resistance training advantages

There are several advantages to using resistance bands for workouts, such as:

Shoulder discomfort

Also Read: 6 Resistance Band Exercises for Shoulders

Range of motion

1. Builds and tones muscle

By extending the range of motion, resistance bands efficiently target muscles and encourage their development and toning. They can be used to target certain muscle areas, assisting in the shaping and strengthening of the body’s muscles.

2. Stops the loss of muscle.

Your muscle mass begins to decline with age. At some point, losing muscle might make it harder to move about, reduce quality of life, and make accidents more likely. On the other hand, consistent resistance band exercise prevents muscle loss by stimulating muscle fibers.

Shoulder strength

3. Lowers the possibility of harm

Resistance bands, as opposed to weightlifting or machine exercises, offer consistent, smooth resistance across the full range of motion. This lessens the possibility of the unexpected jerks or strains that are frequently linked to weight training, making it safer for newcomers and injured individuals to begin with.

Shoulder stiffness can be decreased with resistance band workouts. Picture sourced from Adobe Stock

4. Increases adaptability

Exercises for flexibility and range of motion using resistance bands are available. Over time, using bands in your regular routine can help your muscles and joints become more flexible, which can enhance your mobility and lessen stiffness.

5. Excellent for joints and bones

Resistance band workouts have the dual benefits of promoting bone and joint health and strengthening muscles. Maintaining bone health and avoiding diseases like osteoporosis require the regulated motion that bands provide to support bone development and density.

Use these exercises on a daily basis to relieve pain and stiffness in your shoulders!