Banded Shoulder EX-RoTation and Press

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Step 1: Banded External Rotations: 

1. Anchor a resistance band at elbow height to a stable object. 

2. Stand with your side facing the anchor and hold the band with the hand farthest from the anchor. 

3. Keep your elbow bent at 90 degrees and tucked against your side. 

4. Rotate your forearm outward, away from your body, while keeping your elbow stationary. 

5. Slowly return to the starting position and repeat.  

Step 2. Banded Shoulder Press:

1. Step on the middle of a resistance band and hold the ends at shoulder height with palms facing forward. 

2. Engage your core and press the bands overhead until arms are fully extended. 

3. Slowly lower back to the starting position and repeat.  

Used For: 

1. Rotator cuff strengthening and stability 
2. Shoulder injury rehabilitation (e.g., rotator cuff strains, impingement syndrome)
3. Preventing shoulder instability and dislocations 
4. Enhancing overhead mobility for athletes and weightlifters