Relating to constructing shoulder mass, overhead presses and lateral raises are the staple strikes of many exercise routines. Though these conventional workouts are glorious at constructing power and creating the coveted ‘capped’ shoulders, banded shoulder rotations maintain their very own (after which some).
“Inside and exterior shoulder rotations are necessary for shoulder well being as a result of they assist strengthen the rotator cuff, which stabilizes the shoulder joint,” explains Alicia Cruz, CPT, and bodybuilding athlete. “By strengthening these muscle groups, it helps scale back the danger of harm; Inside and exterior rotations additionally assist enhance vary of movement and may help enhance posture.”
Cruz supplied just a few banded shoulder rotation strategies that can assist you degree up your shoulder well being.
What Are Banded Shoulder Rotations?
Merely put, banded shoulder rotations are workouts that contain opening and shutting your shoulder in direction of and away out of your physique utilizing a resistance band.
The Distinction Between Inside and Exterior Rotations
Exterior rotations flip the shoulder joint away out of your physique whereas inner rotations contain turning your shoulder in direction of your physique.
Why Select Bands for These Workout routines?
Past comfort and flexibility, “the most important motive why bands are such an amazing alternative is that when doing the train, your shoulder would be the main muscle doing the work, versus dumbbells. Whenever you use dumbbells, the load pulls downward and finally ends up working the biceps, which takes away focus from the shoulder,” explains Cruz.
Not solely do bands assist hold the give attention to the muscle at hand, however make for a improbable warmup on upper-body day.
Added Advantages of Banded Shoulder Rotations
- Reduces threat of shoulder accidents (rotator cuff)
- Improves coaching efficiency
- Strengthens key stabilizer muscle groups
- Will increase joint stability
- Improves posture
Banded Inside and Exterior Shoulder Rotations
Coach’s Notice: For the primary three workouts, you’re going to have the band connected at waist top.
Strive This: Whereas performing rotations, place a rolled-up towel between your elbow and your physique. The added padding and assist may help scale back stress in your shoulder joints making this transfer much more protected and efficient.
Newbie Tip: Begin with gentle resistance, transfer slowly and with management, tighten your abdominals, and give attention to thoughts and muscle connection.
Exterior Banded Shoulder Rotation
- Whereas standing with the band to your facet, maintain the top of the band/deal with together with your outdoors hand and a impartial grip (palm dealing with in). The band will probably be throughout your physique in entrance. Whereas preserving the surface arm bent at a 90-degree angle and pressed to your facet all through the entire motion, pull the band out and away from you (solely your forearm will probably be transferring out.)
- Whereas preserving the identical positioning and motion, merely swap your grip to a supinated grip (palm up), and repeat the identical motion, preserving the arm pressed into your facet and pulling out in opposition to the resistance.
Inside Banded Shoulder Rotation
- Just like the primary two actions, you can be standing sideways to the anchor together with your arm bent at a 90-degree angle and pressed into your facet. Now, you can be utilizing your inside arm, holding the band with a impartial grip, and pulling the band throughout your physique.
- Connect the band low to the ground. Whereas mendacity in your facet (you will be on the ground or up on a sofa or mattress), face the band and seize the band together with your high hand, preserving your elbow in by your facet. Repeat the identical movement as workouts 1 and a couple of.
- Whereas standing or seated, maintain the band with a supinated grip, and whereas preserving your elbows pressed into your sides together with your arms bent at a 90-degree angle, pull the band aside, spreading each palms away from one another.
Coach Suggestions:
Cruz recommends performing rotations earlier than your higher physique days as a warm-up to assist stop harm.
For the primary 4 workouts, the nearer you might be to the band’s anchor, the simpler will probably be, whereas the additional away you might be, the more durable will probably be, so select your physique placement accordingly.
