Pull the resistance rope while sitting
This exercise helps strengthen the upper back, hind shoulders and stabilize the shoulder blade muscle groups. When pulling both arms to both sides, the shoulders are naturally extended without neck flexion or chest flexion, thereby improving the posture and mobility of the shoulder joints.
Sit straight at the front edge of a sturdy chair. Hold the light resistance band with both hands, shoulder-length. Extend your arms straight, 2 hands about shoulder-length apart. Squeeze your abs, keeping your body stable.
Slowly stretch the rope until both hands are extended to both sides. Hold for one beat and then return to the starting position. Perform 3 sets, each set 12 - 15 times, rest for 30 - 45 seconds between sets.
Rotate your arm while sitting
The exercise helps warm up the shoulder joints, increase mobility and activate muscle groups around the shoulder. This is a suitable exercise to warm up before exercising with resistance bands or weights.
Sit up straight, feet firmly on the floor. Straighten both arms to shoulder level. Rotate both arms into small circles forward. Gradually increase the rotation size if you still feel comfortable. After the prescribed time, change the rotation direction. Perform 2-3 sets, each set 20-30 seconds in each direction, rest for 20-30 seconds between sets.
Rotate the outer shoulder with the resistance band while sitting
The exercise focuses on the rotating top muscle group, which helps stabilize shoulder joints and supports movements with hands, pulling, pushing, or lifting things overhead. Use light resistance bands and prioritize slow, controlled movements.
Sit up straight, bend your elbows about 90 degrees and press close to both sides. Hold the light resistance band with both hands, palms facing each other. Keep both forearms parallel to your body.
Slowly separate your arms to both sides, keeping your elbows close to your body. Hold one beat when feeling the back of your shoulder and upper back are active. Slowly return to the starting position. Perform 3 sets, 10-15 times each set, rest for 30-45 seconds between sets.
