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Banded Shoulder Distraction, Hips Leaned Back

IntermediateMobilityTier T3

You stand with a flat band looped round an overhead rack crossbar and once round one wrist, with your hand open. You lean your hips back so the band pulls on the shoulder.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

fixed_horizontal_bar, resistance_bands

Gym

  • resistance band + squat rack (No safe home substitute has been reviewed yet.)

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Loop one end of a flat resistance band round a stable overhead anchor, here the crossbar of a squat rack, and back through itself so it cannot slip.
  • Loop the other end of the band once round your right wrist, just above the wrist crease, and leave the hand open. Stand facing the rack with both feet flat, hip-width apart, your right arm raised forward and up into the band and your left arm hanging relaxed.
  1. A man standing upright facing a squat rack, a band hanging slack from its crossbar to a loop round his right wrist, his right arm raised and his hand open.

    Step 1 of 3

    Stand facing the rack with a band looped from its crossbar round your right wrist, your right arm raised forward and up, and your hand open.

  2. The same man leaning back from the rack, the band straight and taut from the crossbar to his right wrist and his straight right arm drawn up and forward.

    Step 2 of 3

    Lean back with your hips so the band draws your straight right arm, and let the muscles of that shoulder relax.

  3. A man standing upright facing a squat rack, a band hanging slack from its crossbar to a loop round his right wrist, his right arm raised and his hand open.

    Step 3 of 3

    Stand facing the rack with a band looped from its crossbar round your right wrist, your right arm raised forward and up, and your hand open.

Safety Information

The content is general information and does not replace a consultation with your own doctor or health professional. Use a stable object located above you. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.