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Trigger Point Therapy - Simple Shoulder Strengthening Exercises

Posted by Jane Zielgler on

When you work correctly with a resistance band, every part of both the concentric and eccentric part of the exercise has resistance

There are several advantages to using resistance bands. The first and most obvious advantage is how much easier they are to move around and store than free weights.

The "exercise" advantage in resistance bands is that resistance is maintained through every part of the motion, whilst free weight exercises are often non-performing (when movement isn't set against gravity at a sufficiently acute angle).

When you work correctly with a resistance band, every part of both the concentric and eccentric part of the exercise has resistance, resulting in better range of motion strength and providing more complete stimulation.

Inexpensive to Buy. Easy to Use.

Exercise bands are low cost items. You don't have to choose an expensive brand, but try to you use a high quality, latex-free product if possible. Make sure to pick a band with a resistance that is appropriate to your strength and the exercise you are doing.

Also, make sure that the band is secured in a way so that the length will provide resistance even at the bottom of the exercise.

Resistance Band and the Shoulder Muscles

The resistance band is a good exercise tool for the shoulders because its versatility makes it easy to work at home, and it gives the ability to adjust the resistance to suit you individually.

Start slowly, and build up resistance slowly. Always work within your comfort zone and stop if you feel sharp pain.

The way you hold the band is up to you but try varying your handhold every 3 days. You should generally aim to do a total of 35-50 repetitions of these per day. This can be in 3 sets. 

Use extreme caution at all times. Stop if you feel too much pain. If you already have a painful condition, seek professional advice before you stretch.

 

Bent arm abduction

 

• Make a handle by tying a knot on the exercise band  

• Tie the exercise band to a door handle

• Hold the handle with the affected arm

• Stand with your good shoulder towards the door handle  

• Arm at 90 degrees   

• Bringing arm straight out to the side, maintaining the 90 degree angle of the elbow  

• Adjust the exercise band to get the right resistance    

• Do this 10-15 times rest and repeat 3- 4 times daily

 

Straight arm abduction

 

• Make a handle by tying a knot on the exercise band

• Tie the exercise band to a door handle, make sure it's secure!

• Hold the handle with the affected arm

• Stand with your better shoulder towards the door handle

• Hold the arm straight

• Bringing arm straight out to the side, keeping the arm straight

• Adjust the exercise band to get the right resistance

• Do this 10-15 times rest and repeat 3-4 times daily

 

Bent arm extension

 

• Make a handle by tying a knot on the exercise band

• Tie the exercise band to a door handle

• Stand facing the point where you fixed the exercise band, holding the handle

• Arm slightly bent

• Keeping the bent arm at the same angle, pull straight back

• Adjust the exercise band to get the right resistance

• Do this 10-15 times, at a slow even pace, rest and repeat 3-4 times daily

 

Straight arm extension

 

 

• Make a handle by tying a knot on the exercise band

• Tie the exercise band to a door handle

• Stand facing the point where you fixed the exercise band, holding the handle

• Arm straight

• Keeping the arm straight pull straight backwards

• Adjust the exercise band to get the right resistance

• Do this 10-15 times, at a slow even pace, rest and repeat 3-4 times daily

 

The information in this trigger point blog and on this website is intended to be used for information purposes only and is not intended to be used for medical diagnosis or treatment or to substitute for a medical diagnosis and/or treatment rendered or prescribed by a physician or competent healthcare professional. You perform the exercise above at your own risk. Always use your best common sense, and if in doubt about anything, ask a professional!

 

See more articles about Shoulder Injuries and Rehabilitation

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