Band Shoulder Dislocates
A standing shoulder-mobility pass-through that arcs a light band from the thighs, overhead, and behind the body.
- Works
- Shoulders
- Also works
- Chest
- Equipment
- Band
How to
- 1Stand tall with the feet about shoulder-width apart and hold a light band in front of the thighs with a wide overhand grip.
- 2Brace the trunk and keep the ribs down so the lower back does not arch.
- 3Keep both arms straight and lift the band in an arc up and over the head.
- 4Continue the arc behind the body until the band reaches the lower back or the glutes, or stop at a pain-free end range.
- 5Reverse the same path back overhead and down to the thighs.
- 6Widen the grip if the elbows start to bend, and only narrow it as mobility improves.
Common mistakes
- Bending the elbows to cheat the band behind the back.
- Arching the lower back instead of moving from the shoulders.
- Using a band that is too heavy, which forces the joint instead of stretching it.
- Gripping too narrow and pushing through a painful end range.