Your shoulder is made up of a number of joints, tendons and muscles that allow for a wide range of motion. The extreme mobility in your shoulder joint can also lead to pain and injury if you do not stretch prior to exercise or practice proper mechanics during exercise. Tendinitis, instability, arthritis or a fracture can create stiffness or reduce your range of motion, but you can use a resistance band to stretch and strengthen your shoulders.
Lateral Raises
Lateral raises can help improve your reach as well as increase stability in your shoulders. Stand with one end of your resistance band secured underneath your foot. Wrap the other loose end around your hand a few times. Place your hands at your side with the resistance band extended. Bend your elbow slightly and raise your arm out to your side. Raise your arm up to shoulder level. Slowly return your arm to the starting position and repeat. Complete one set of 10 repetitions for each shoulder.
Upright Rows
Upright rows can help to provide strength and stability in your shoulders. Stand with your feet shoulder-width apart, with the center of the resistance band positioned securely under both feet. Wrap the loose ends of the resistance band around both hands. Stand with your arms at your side and your back straight. Slowly pull your arms upwards and bend your elbows behind you. Slowly resume the starting position and repeat. Complete one set of 20 repetitions.
Lateral Pulldowns
Lateral pulldowns can help increase the range of motion in your shoulders. Loop your resistance band to a secure object above your head -- a hook on a wall or on the back of a door. Secure the two ends of the resistance band in each hand. Hold your arms straight out in front of you so that your elbows are straight and level with your head. Slowly bend your elbow back and pull your arms to the level of your chest. Raise your arms back up again and repeat. Complete one set of 20 repetitions.
Seated Rows
Seated rows can help to provide strength and flexibility in your shoulders. Sit on the ground with your legs fully extended in front of you and your heels touching the ground. Loop the resistance band around the soles of your sneaker. Cross the resistance band at about knee level. Secure the loose ends of your band in each hand. Keep your arms straight in front of you with your toes pointed away from you. Pull your arms back by bending your elbows. Stop when your hands meet your chest. Push your arms back out to the starting position and repeat. Complete one set of 20 repetitions.
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