Morning Shoulder Routine with Band

Band Shoulder Routine

• Pull Aparts 
• Pass Through
• Big Circle
• Pull Aparts High to low

Benefits

• Shoulder mobility especially shoulder external rotation
• Posture correction (helps prevent or address the forward slouch)
• Upper back muscle imbalances

Notes

• Can be done daily
• This is not a “breakdown” movement
• Slow and focused repetitions are critical to this movement
• The video shows between 3-5 repetitions; you should aim for 15-25 slow repetitions with constant tension on the band.  

Pull Aparts

• Hold band palms down with hands shoulder width apart
• Keep arms straight throughout (don’t bend your elbows ever)
• Slowly spread your arms apart until the band is across your chest
• Pause for 2 counts and slowly return to the starting position
• Keep constant tension (do not let the tension out when returning to the starting position)

Pass Through

• Hold band palms down with hands shoulder width apart
• Keep arms straight throughout (don’t bend your elbows ever)
• Slowly raise the band over your head and as far back as you can
• Pause in this position and feel a deep stretch in your Ches and shoulders
• Slowly return to the starting position
• Keep constant tension (do not let the tension out when returning to the starting position)

Pass Through

• Hold band palms down with hands shoulder width apart
• Keep arms straight throughout (don’t bend your elbows ever)
• Slowly raise the band straight over your head
• Lean as far to your right side as possible, with your right hand pulling the band giving a great stretch on the left side of your body.
• Hold the side stretch, then in a bring band parallel to floor and sweep across from right to left
• Raise right hand up first and feel the stretch on the right side, and then bring the left hand up so heads are in the starting position of both arms raised above your head
• Repeat the above process to the left

High to Low Pull Aparts

• Grab band with an UNDERHAND grip (palms facing the sky)
• Position hands above and in front of head
• Pull bands apart (very slowly) while also bringing them down to parallel to the ground
• Keep elbows locked entire movement
• When band is pulled as far apart as your arms will move pause for 2 seconds (minimum) and slowly return to starting position (hands close together yet with tension still in the band, and hands above head) 
• Keep tension throughout the entire movement (do not let all the tension out when returning to starting position)