Banded Shoulder Dislocates 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Dynamic Stretching
Required Equipment
Band
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Banded Shoulder Dislocates are an effective mobility exercise primarily targeting the shoulders and secondarily engaging the traps. By using a resistance band, this movement helps improve shoulder flexibility and range of motion. The exercise involves holding the band with both hands, extending your arms overhead, and slowly moving the band behind your back while maintaining control and tension in the band. This motion promotes shoulder joint health and mobility, while also activating the upper back muscles. Banded Shoulder Dislocates are beneficial for enhancing shoulder flexibility and preventing injuries, making them a great addition to warm-ups or mobility routines.
How to Perform
Start by standing tall with your feet hip-width apart and hold a resistance band in front of you at shoulder height, keeping your elbows slightly bent.
Maintain a firm grip on the band with both hands and begin rotating your arms overhead, ensuring that the band stays taut throughout the movement.
As your arms reach the top, gently shrug your shoulders to assist the movement, and continue rotating your arms until the band passes over your head and touches your back.
Once the band is behind you, reverse the motion by slowly rotating your arms back to the starting position, keeping tension on the band for control.
Repeat the movement for the desired number of repetitions, focusing on smooth, controlled motion to avoid straining the shoulders.
Ensure that you are not arching your back during the movement; keep your core engaged for stability.
Start with a light resistance band if you're new to the exercise, gradually increasing resistance as your mobility improves.
Perform this exercise in a controlled manner to prevent overstretching and reduce the risk of injury.
Tips
Avoid arching your lower back as you rotate your arms overhead. Keep your core engaged to support your spine throughout the movement.
Perform the exercise within a pain-free range of motion. If you feel discomfort or strain at any point, stop and adjust the movement.
This exercise can be challenging, especially for those new to it. Begin by positioning your hands wider apart to accommodate your current flexibility.
Progress gradually, respecting your body's limits. Focus on improving your range of motion over time, but only as your shoulder mobility allows.
If you experience any discomfort, consider using a lighter resistance band or taking a step back to improve shoulder flexibility before attempting again.
Consistent practice is key, so be patient and allow your body to adapt to the movement over time.
How Not to Perform
Don’t Overextend the Arms
Avoid locking your elbows or overextending your arms while performing the movement. Keep a slight bend in your elbows to maintain control and reduce strain on the joints.
Avoid Arching the Lower Back
Do not allow your lower back to arch as you reach overhead. This can lead to unnecessary strain on the spine. Engage your core to maintain a neutral spine throughout the movement.
Don’t Use Momentum
Refrain from using jerky or rapid movements to complete the exercise. Swinging the arms or using momentum will waste energy and shift focus away from the shoulders and traps. Instead, perform the motion slowly and with control.
Don’t Force the Range of Motion
Avoid pushing through discomfort or forcing your arms to move past your current mobility range. Move within your pain-free range and gradually improve flexibility over time.
Don’t Over-grip the Band
Using excessive force in gripping the band can cause unnecessary tension in the forearms and wrists, diverting focus from the shoulders. Hold the band firmly but with relaxed hands to keep focus on the shoulders.
Don’t Rush the Repetitions
Speeding through the exercise reduces its effectiveness. Focus on each step of the movement and execute it deliberately, paying attention to the shoulder's range of motion and maintaining constant tension on the band.
Don’t Let the Band Lose Tension
Make sure the band remains taut throughout the movement. A slack band reduces the challenge to your shoulders and traps, diminishing the exercise's effectiveness.
Avoid Straining the Neck
Don’t let your neck move excessively or become tense during the exercise. Keep your neck relaxed and aligned with your spine to avoid strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
