Elastic Band Rows
This exercise strengthens the shoulder and upper back by pulling an elastic band towards the body.
Instructions
- 1Tie the elastic band at elbow height on a door.
- 2Hold the band with both hands.
- 3Pull the band back while bending your elbows.
- 4Squeeze your shoulder blades together.
- 5Return to the starting position and repeat.
Programming Recommendations
We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.
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Scapular Retractions
This exercise involves moving the shoulder blades back and down to strengthen the upper back.
Bilateral Shoulder Extension With Elastic Band
This exercise strengthens the shoulder by pulling an elastic band downwards and back.
Bilateral Resistance Band Horizontal Abduction
This exercise involves pulling an elastic band apart to strengthen the shoulder muscles.
About This Exercise
This exercise is particularly effective for addressing Shoulder Strain/Sprain, Cervical Muscle Tension. Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.
Professional Guidance
For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.