Shoulder Strengthening with Theraband

Shoulder Strengthening with Theraband

 

You will need exercise bands or tubing for resistance to do these exercises. For all of these, you will loop the band or tubing around a door knob. You change the band’s tension by adjusting the size of the loop you make or by holding the band closer or farther away.

Do the exercises marked by your therapist with your:
___ Left arm
___ Right arm
___ Both arms

Do each exercise:

  • 15 times each (a set)
  • 2 sets per session
  • 2 sessions per day

___ External Rotation

  • Stand with the side of your body closest to the door knob that is opposite the arm you are exercising. Hold the band in your hand with your elbow bent at your side.
  • Pull the band across your body and rotate your lower arm out.
  • Repeat.

Woman standing with threaband attached to door knob, pulling outward

___  Extension

  • Stand facing the knob. Hold the band in your hand, with your arm forward.
  • Pull your arm back, keeping your elbow straight.
  • Repeat.
Woman standing with theraband attached to door knob pulling band straight back

___ Internal Rotation

  • Stand with the side of your body closest to the door knob that is the same side as the arm you are exercising. Hold the band in your hand with your elbow bent and at your side.
  • Pull the band across as you rotate your arm.
  • Repeat

Woman standing with theraband attached to door know pulling band out to the side

___ Scapula Row

  • Stand facing the knob and hold the band in both your hands.
  • Pull the bands back as you squeeze your shoulder blades together, bending your elbows.
  • Repeat.
Women facing door with theraband attached to knob, pulls back on band

© 2017 – October 30, 2019. The Ohio State University Wexner Medical Center.

This handout is for informational purposes only. Talk with your doctor or healthcare team if you have any questions about your care. For more health information call the Library for Health Information at 614-293-3707 or email: health-info@osu.edu.