Essential Shoulder Prehab with Resistance Bands: 4 Key Mobility Exercises
Shoulder health is crucial for anyone who lifts, plays sports, or simply wants to maintain pain-free movement. Incorporating a prehab routine with resistance bands can improve mobility, strengthen stabilising muscles, and reduce the risk of injuries. Here are four essential shoulder mobility exercises using a resistance band to keep your shoulders strong and resilient.
1. Shoulder Pass-Throughs
This exercise enhances shoulder mobility by improving range of motion and reducing stiffness.
How to Perform:
- Hold a resistance band with a wide grip in front of you.
- Keep your arms straight and slowly raise the band overhead, then continue moving it behind your back.
- Reverse the motion to bring it back to the front.
- Perform 10–15 reps with controlled movement.
Tip: Adjust your grip width based on your flexibility; the wider the grip, the easier the movement.
2. Banded External Rotations
Strengthening the rotator cuff helps stabilise the shoulder joint and prevent impingement.
How to Perform:
- Attach a resistance band to a stable anchor at elbow height.
- Stand sideways and hold the band with the hand farthest from the anchor.
- Keep your elbow at 90 degrees and tucked close to your side.
- Slowly rotate your forearm outward while keeping your elbow stationary.
- Perform 12–15 reps per side.
Tip: Use a light resistance band to focus on control and technique.
3. Banded Pull-Aparts
This movement improves scapular control and strengthens the rear delts and upper back.
How to Perform:
- Hold a resistance band at shoulder width with your arms extended in front.
- Keep your arms straight and pull the band apart, squeezing your shoulder blades together.
- Slowly return to the starting position and repeat.
- Perform 12–15 reps with slow and controlled movement.
Tip: Avoid shrugging your shoulders—focus on engaging the mid-back muscles.
4. Banded Overhead Press
This exercise enhances shoulder stability and strengthens the overhead pressing muscles.
How to Perform:
- Step on a resistance band with both feet, holding the other ends at shoulder height.
- Press the band overhead while keeping your core engaged and your ribs down.
- Slowly lower back to the starting position.
- Perform 10–12 reps.
Tip: Maintain a neutral wrist position to avoid unnecessary strain on your joints.
Final Thoughts
Incorporating these resistance band exercises into your prehab routine can improve shoulder mobility, enhance strength, and prevent injuries. Whether you’re an athlete or someone looking to keep their shoulders healthy, consistency is key. Try adding these movements before your workouts or as a standalone session to keep your shoulders in top shape!