You can use elastic resistance bands in strength training to work nearly every muscle of the body. You may sometimes see these tagged as resistance cables, exercise bands or tubing. To see results in the shoulders, do exercises three days a week. You can break up your shoulder routine into three parts so that each day you can focus on either the front, sides or rear of the shoulders. Work up to two sets of 12 to 20 reps, as advised by the National Academy of Sports Medicine. Use a lightweight band when you begin and increase to using bands that offer more resistance as your shoulders become stronger.
Front Raise
Shoulder flexion refers to the act of moving your shoulder forward. You can strengthen the anterior deltoid muscle in the front of the shoulder with a front raise exercise, which involves flexing the shoulder while holding an elastic band. Wrap one end of the band around your right foot. Thread the band under your left foot and hold the other end in your left hand with your left arm straight. You will be standing on the band with both feet. Bring your left arm in front of your waist with your palms facing your legs. Raise your left arm straight up to shoulder height. Do not lock your elbow. Lower your arm back down to finish one rep. Do a complete set with the left arm and then switch to do the right side.
Overhead Press
The overhead press exercise works the medial or middle portion of the deltoids. Stand on an elastic band and grab each end with one hand. Step your feet shoulder-width apart. Bend your elbows and position your hands next to the sides of your shoulders with your palms facing forward. Touch your elbows to your sides. Extend your arms straight over your head. Bend your elbows and lower your hands back to your sides.
Shoulder Extension
One way to work the rear portion of your deltoid is to do an exercise called shoulder extension. Secure the elastic band to a stationary object at waist height. Stand facing the object and hold one end of the band in your right hand with your arm straight by your side. Pull your arm behind you while keeping your arm straight. The movement is not huge, but you should feel it in the back of your shoulder and arm. Bring your arm back to your side. Do an equal number of reps on both sides.
References
- Sportsinjuryclinic: Front Raise
- Fitness.com: Overhead Press with Bands
- "NASM Essentials of Personal Fitness Training: Course Manual;" Michael Clark, Scott Lucett, Rodney Corn; 2008
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