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Shoulder · Strengthening

Shoulder strengthening in 4 directions with elastic band

Shoulder strengthening in 4 directions with elastic band, 3 sets, 10 repetitions per direction

Illustration of the Shoulder strengthening in 4 directions with elastic band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per direction

Description: Attach an elastic band at shoulder height. Hold the band with the hand on the side to be strengthened and slowly pull in four different directions: forward, backward, sideways, and external rotation, controlling the movement carefully.

Tips: Keep your back straight and shoulders down during the exercise. Perform each movement slowly to effectively engage the shoulder muscles.

Progression: Increase the resistance of the band or the number of repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
elastic band
Starting position
Standing, elastic band attached at shoulder height, arm along the body
Clinical goal
Strengthen shoulder muscles to improve stability and function
Also known as
shoulder 4-direction strengthening, elastic band shoulder exercise, shoulder muscle strengthening, resistance exercise shoulder

Precautions

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

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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.