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 energy and creating the coveted ‘capped’ shoulders, banded shoulder rotations maintain their very own (after which some).
“Inner and exterior shoulder rotations are vital 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 muscular tissues, it helps scale back the danger of harm; Inner and exterior rotations additionally assist enhance vary of movement and may also help enhance posture.”
Cruz supplied a number of banded shoulder rotation strategies that will help 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 the direction of and away out of your physique utilizing a resistance band.
The Distinction Between Inner and Exterior Rotations
Exterior rotations flip the shoulder joint away out of your physique whereas inner rotations contain turning your shoulder in the direction of your physique.
Why Select Bands for These Workout routines?
Past comfort and flexibility, “the most important motive why bands are such an excellent 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 maintain the deal with the muscle at hand, however make for a incredible warmup on upper-body day.
Added Advantages of Banded Shoulder Rotations
- Reduces threat of shoulder accidents (rotator cuff)
- Improves coaching efficiency
- Strengthens key stabilizer muscular tissues
- Will increase joint stability
- Improves posture
Banded Inner and Exterior Shoulder Rotations
Coach’s Notice: For the primary three workouts, you’re going to have the band hooked up at waist top.
Attempt This: Whereas performing rotations, place a rolled-up towel between your elbow and your physique. The added padding and help may also help scale back stress in your shoulder joints making this transfer much more secure and efficient.
Newbie Tip: Begin with gentle resistance, transfer slowly and with management, tighten your abdominals, and deal with thoughts and muscle connection.
Exterior Banded Shoulder Rotation
- Whereas standing with the band to your facet, maintain the tip of the band/deal with along with your outdoors hand and a impartial grip (palm going through in). The band will likely be throughout your physique in entrance. Whereas protecting 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 likely be shifting out.)
- Whereas protecting the identical positioning and motion, merely change your grip to a supinated grip (palm up), and repeat the identical motion, protecting the arm pressed into your facet and pulling out in opposition to the resistance.
Inner Banded Shoulder Rotation
- Just like the primary two actions, you’ll be standing sideways to the anchor along with your arm bent at a 90-degree angle and pressed into your facet. Now, you’ll 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 may be on the ground or up on a sofa or mattress), face the band and seize the band along with your high hand, protecting your elbow in by your facet. Repeat the identical movement as workouts 1 and a pair of.
- Whereas standing or seated, maintain the band with a supinated grip, and whereas protecting your elbows pressed into your sides along with your arms bent at a 90-degree angle, pull the band aside, spreading each arms away from one another.
Coach Suggestions:
Cruz recommends performing rotations earlier than your higher physique days as a warm-up to assist forestall harm.
For the primary 4 workouts, the nearer you might be to the band’s anchor, the better it will likely be, whereas the additional away you might be, the tougher it will likely be, so select your physique placement accordingly.
