Raise your front arm with the resistance band
This exercise helps activate the front of the shoulder while maintaining continuous tension on the muscles. Compared to hand weights, resistance bands gradually increase resistance when lifted, reducing pressure on the shoulder joints. The straight standing posture also contributes to improving body shape, limiting the situation of shoulders bending forward.
Stand in the middle of the resistance rope, 2 legs as wide as your hips. Hold both ends of the rope with your hands, straighten them and place them in front of your thighs. Squeeze your abs, keep your back straight and your chest open.
Raise both hands straight forward to shoulder level. Slowly lower your hands to the starting position. Perform 3 sets, repeating each set 12 - 15 times. Rest for 45 - 60 seconds between sets.
Stretching resistance rope
This is an effective exercise to help balance shoulder strength, especially for people who often sit for long periods or work in front of a computer. The movement supports expanding the chest cavity, strengthening the upper back muscle group and improving posture, thereby reducing pressure on the shoulder joints when pushing or lifting heavy objects.
Stand up straight, holding the resistance band across your chest. Extend your arms straight, palms down. Tighten your abs and press your shoulders together.
Pull the rope to both sides until the arm is straight at shoulder level. Slowly return the arm to its original position. Perform 3 sets, 15-20 repetitions each set. Rest for about 45 seconds between sets.
