This muscle medicine video looks at the
Band W
exercise. It's a really useful exercise
for improving the strength of your
shoulder joint
as well as the muscles in your upper
back that control your shoulder blade.
In particular this exercise looks at the
movements of external rotation,
retraction and posterior tilt of your
shoulder.
Often these movements become
compromised
with things like poor lifting technique
in the gym or even just poor postural
habits.
So it's a really good movement for
preparing for your
pulling movements in the gym so say rows
or lat pull downs
but it's also really useful if you know
you have that one sneaky shoulder that
always likes to be
rolled forward and lifted up, so for
example when you're using your mouse at
your computer.
So if you're experiencing any pain when
you're performing this movement
make sure that you get your shoulder
properly investigated by one of our
therapists.
We have clinics in Sydney's Eastern
suburbs as well as the CBD.
To perform this exercise take a
resistance band, start with a light one
to begin with
and hold it in both hands with an
overhand grip. Keeping your elbows close
to your side
pull the band out with both hands to take up
the slack. As you do this
raise your hands to shoulder height, your
arms will now form a W
shape. This is a difficult exercise to
perform correctly,
some tips; 1. ensure that your fingers
stay really relaxed
2. that your wrists stay in a neutral
position. You should feel like you are
spinning the head of your upper arm bone
in its socket.
Your shoulder is a ball and socket joint
so you can imagine this to help you with
the movement.
It's also very important to make sure
that as you pull the band outwards you
aren't compensating for a lack of
control of your shoulder blades
by over extending your low back. Make
sure that you think of your shoulder
blades sliding down
and closer together towards your spine
in a v-shape while your low back and
hips staying very still.
Repeat this movement ten times for two
sets. As you get stronger you can perform
this exercise with a stronger band.
Be very careful that if you go for a
stronger band you are still
able to control your wrists and your low
back posture.
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