Shoulder · Motor control

Elastic Band Weight Throwing Exercise

Elastic band weight throwing exercise, 3 sets, 10 repetitions per arm, slow and controlled movement

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per arm

Description: Hold an elastic band fixed at waist height, grasp it with one hand, and perform a forward throwing motion while controlling the trajectory. Return slowly to the starting position without releasing tension from the elastic.

Tips: Keep your back straight and shoulders low throughout the movement. Perform the gesture slowly to ensure good motor control of the shoulder.

Progression: Gradually increase the resistance of the elastic or the number of repetitions as the movement becomes easier.

At a glance

Goal: Motor control
Level: Intermediate
Equipment: elastic band
Starting position: Standing, elastic band fixed at waist height, arm along the body
Clinical goal: Improve shoulder motor control
Also known as: lancer avec élastique, exercice de lancer épaule, lancer contrôlé élastique

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute shoulder pain
severe shoulder instability

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.