These tension band shoulder exercises are great for any athlete, and essential for those that compete in sports that require hitting, swinging or throwing motions. Every year thousands of athletes undergo shoulder surgeries because they have overused their shoulder joint, usually tearing or straining a variety of shoulder muscles and ligaments. Many of these surgeries can be prevented with the proper “pre-hab”. By doing exercises like these before the problem occurs, or when it is in the early stages, many muscular imbalances can be offset and the problem corrected without surgery. No matter what sports or activies you enjoy, integrating this circuit into your routine will stabilize your shoulders and provide amazing posture by enhancing the stability in your deltoids, rotator cuff and scapulothoracic region (upper back).
Exercises 1, 3, 4 & 5 are performed in a standing position with your foot (or feet, depending on the exercise) as the anchor point. Depending on the size of your tension band (TB) you may want to perform with either one arm or two. That decision is made after testing the length and thickness of the TB in relation to your current strength level.
Exercises 4 & 5:
Over Shoulder External rotation
For Over Shoulder Internal Rotation follow all the set up steps above, but start with the TB resting on the backside of before elbow and lower your fist toward the ground while keeping the tube against the backside of your elbow - rotating the shoulder joint in the opposite direction.
The most common error while using a tension band is not resisting on the eccentric portion of the exercise (in most cases when returning back to start). It is fine to go fast during the concentric portion, but remember to resist for a few seconds when returning to the start position.