Elastic Band Scapular Retractions
This exercise focuses on retracting the shoulder blades using an elastic band.
Instructions
- 1Tie the elastic band at waist height on a door.
- 2Hold the ends of the band with straight elbows.
- 3Pull the band back until your arms are by your side.
- 4Squeeze your shoulder blades together during the motion.
- 5Allow your shoulder blades to protract and retract again.
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.
Elastic Band Rows
This exercise strengthens the shoulder and upper back by pulling an elastic band towards the body.
Elastic Band Extension Bilateral Shoulder
This exercise strengthens the shoulder by pulling an elastic band downwards and back.
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.