7 resistance band shoulder exercises to relieve pain and stiffness

Waking up with stiffness in the shoulders is becoming more common as people are spending prolonged hours at a desk or staying hunched over a phone. Shoulder stiffness can result from poor posture, stress, or even old injuries that never quite healed properly. Fortunately, performing resistance band exercises can help you deal with some degree of pain! Resistance bands offer a gentle way to strengthen and stretch shoulder muscles. Whether you are looking to prevent stiffness or manage existing discomfort, adding resistance band exercises to your daily fitness regime can make a noticeable difference in your shoulder pain and overall well-being.

Resistance band exercises for shoulder

Here are 7 effective resistance band exercises for a strong shoulder and reduce stiffness:

1. Front raise

How to do it:

• Stand at the center of the resistance band with feet shoulder-width apart.
• Grasp the handles or ends of the band with palms facing down.
• Keeping your arms straight, raise them directly in front of you to shoulder height.
• Hold and then slowly lower your arms back down.
• Repeat for 10–15 repetitions for 2–3 sets.

2. Reverse fly

How to do it:

• Stand on the band with feet hip-width apart.
• Hold the handles with your opposite arms extended in front of your body.
• Bend forward but keep your back straight.
• Engage the core and pull the band apart as you squeeze your shoulders together.
• Slowly return to the starting position.
• Do 12–15 repetitions for 2-3 sets.

3. Lateral raise

How to do it:

• Stand on the band with feet hip-width apart.
• Hold the handles or ends of the band with opposite hands, palms facing inward.
• Lift your arms straight out to the sides until they are parallel to the ground.
• Lower back down slowly to complete one rep.
• Do 3 sets of 10–15 repetitions.

Also read: Frozen shoulder? Try these 10 yoga poses to relieve pain and stiffness

4. Standing row

How to do it:

• Stand on the band with feet shoulder-width apart.
• Hold the handles with your palms facing each other.
• Pull the band towards your body, bending your elbows and squeezing your shoulder blades together.
• Lower the band back down to the starting position.
• Aim for 10–12 repetitions for 2 sets.

5. Overhead band pull-apart

How to do it:

• Stand on the band with feet shoulder-width apart.
• Hold the band with both hands overhead, wider than shoulder-width apart.
• Pull the band apart by stretching it overhead until your arms are fully extended.
• Hold the position for a few seconds and lower the band back down.
• Perform 12–15 repetitions for 2-3 sets

6. External shoulder rotation

How to do it:

• Secure one end of the band to an anchor at waist height.
• Stand sideways to the anchor point and hold the other end of the band with the hand farthest to the anchor.
• Keep your elbow bent at 90 degrees and your forearm parallel to the ground.
• Rotate your arm outward from your body.
• Slowly return to the starting position.
• Do 10–12 repetitions and switch to the other hand.

Also read: Tone your arms and shoulders with these 5 fantastic bicep stretches at home

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7. Bent over row

How to do it:

• Step on the band with your feet hip-width apart.
• Bend forward at your hips with a slight bend in your knees, keeping your back flat.
• Hold the handles with your palms facing each other.
• Pull the band towards your lower abdomen, squeezing your shoulder blades together.
• Hold before you straighten your arms to return to the starting position.
• Perform 10-15 repetitions for 2-3 sets.

Benefits of resistance training

Resistance band exercises provide a range of benefits, which include:

1. Tones and strengthens muscles

Resistance bands increase the range of motion, which effectively targets muscles and promotes muscle growth and toning. They can be used to target specific muscle groups, helping to sculpt and strengthen muscles across the body.

2. Prevents muscle loss

As you age, your muscle mass starts to shrink. Eventually, muscle loss can limit mobility, lower quality of life, and increase the risk of injuries. However, regular resistance band training stimulates muscle fibers, preventing muscle loss.

Also read: Want to reduce age-related muscle loss? Fight sarcopenia with these tips

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3. Reduces the risk of injury

Unlike weight lifting or machine exercises, resistance bands provide smooth and controlled resistance throughout the entire range of motion. This reduces the risk of sudden jerks or strains often associated with weight training, making them safer for beginners and those recovering from injuries.

4. Improves flexibility

Resistance bands include stretching and flexibility exercises that can increase the range of motion. By incorporating bands into your daily routine, joints, and muscles can become more flexible over time, helping to improve overall mobility and reduce stiffness.

5. Great for bones and joints

One of the benefits of resistance band exercises includes not only strengthening muscles but also supporting the health of bones and joints. The controlled motion provided by bands helps to promote bone growth and density, which is crucial for maintaining bone health and preventing conditions like osteoporosis.

Practise these exercises regularly in order to get rid of shoulder stiffness and pain!