4 Theraband Exercises To Fry Your Shoulders

This resistance band can do more than what meets the eye; here are some dynamic shoulder strengthening movements to get you started!

We all have days when we just can’t make it to the gym, especially after a tumultuous day at work and driving a hundred kilometers back and forth in crazy traffic. Wouldn’t it be great to sometimes have the option to work out in the comfort of your home? Enter therabands. They are a fantastic piece of exercise equipment that doesn’t need extra space to be put to use or for storage. Although these resistance bands are now commonly used in gyms (and physical therapy clinics), not many people consider including them in their routine workouts. 

The fact is that a theraband (an elastic resistance band) is an extremely versatile tool to strengthen and build different muscle groups in your body. “Resistance bands give you the option do strength-training workouts without using weights,” says Amit Chhikara, Senior Fitness Manager at Fitness First, Gurgaon. He adds, “You can work on nearly every body part and add intensity and variety to your standard training regime with resistance band exercises.”

And as far as this read is concerned, we are specifically focusing on deltoids. Here are four theraband exercises to make your shoulders scream for mercy: 

1. Theraband Seated Row

How to do it:
•    Sit on a mat with your legs extended in the front.
•    Wrap the center of the theraband around the feet to keep it secure and avoid slipping.
•    Hold the bands from its ends with both arms and keep them extended forward. Now pull these ends towards your hip joint, while bending the elbows.
•    Pause briefly and return to starting position in a slow, controlled movement.
Note: Ensure that your back and knees are straight when you do the exercise.
Reps: 3 sets, 8-12 reps

2. Theraband Forward Punch

How to do it: 
•    Wrap the band around the middle of your back; this is the starting position.
•    Hold the band from its ends and keep it in front of your body, elbows aligned to the side.
•    As you extend the elbows forward, push the theraband in the opposite direction of your trunk. 
•    Pause briefly and bring the band back, returning to the starting position.
Note: Don’t lean back when you do the exercise.
Reps: 3 sets, 8-12 reps

3. Theraband Lat Pull Down

How to do it:
•    Tie the theraband to any stationary object that is above your shoulder level (tie a knot from the center of the band). Stand straight and face the band/object.
•    Hold the band from its ends, above shoulder level and keep the elbows extended.
•    Now slowly bend the elbows, bringing your hands closer to the chest. Pull the band down, leaning slightly backwards.
•    Pause briefly and slowly get back to the starting position.
Note: Keep the neck and back straight when you do the exercise. 
Reps: 3 sets, 8-12 reps

4. Theraband Shoulder Shrugs

How to do it:
Step onto the center of your theraband and get hold of both the ends, aligning them to your sides. 
With your elbows straightened, lift the shoulders upwards. Now hold this position for a few seconds before returning to the starting position.
Note: Ensure that you don’t bend your elbows while doing the exercise.

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