How you can strengthen your shoulders and back with Theraband exercises, you can learn here.
Do you have pain in your shoulders or upper back from time to time or do you simply want a defined upper body? Then you've come to the right place.
The pain can be avoided. You can take precautions or actively counteract it if it is already pressing.
We'll tell you how to train your shoulders and back with Theraband exercises and never have pain again.
For this, we sat down with our personal trainer Werner and worked out a plan.
Before you go into training, you should get the right elastic band.
For beginners and slightly advanced exercisers, the red or green Theraband is just right.
If you want to strengthen your shoulders with the theraband, you can't ignore triceps and biceps, of course. When your entire upper body is stronger, the shoulders also benefit. Therefore, we have put together a mix for Theraband exercises shoulders and arms.
Bye-bye angled arms: With this exercise you say goodbye to flabby arms!
The best theraband exercises for the shoulders
Before you jump into the workout with full motivation, you first need to warm up. During the warm up we have to prepare the shoulder joint slowly and gently for the workout.
Never start unwarmed with Theraband shoulder exercises!
Circle the shoulders before the workout. Stretch your arms and fingers before you start. You don't need a resistance band yet.
If you want to strengthen your shoulders and back with Theraband exercises, start by doing the first two exercises with less resistance. You simply don't pull the band so hard. This way you warm up your upper body additionally.
Also try these stretching exercises for the shoulders!
Important: The belt is always in tension. Even in the starting position.
1. training for the rear shoulder muscles and triceps.
- In the starting position, fix the theraband a little above the belly button.
- Stand up straight, shoulders back and tense the abdomen.
- Pull the theraband down and stretch your arms through. At least to the buttocks if you can a little further back.
Attention: Do not pull the shoulder up and avoid a hollow back!
These 17 Theraband exercises strengthen your entire body!
2. training for the anterior shoulder muscles
- Fix the theraband and stand with your back to the column.
- Tighten your abdomen and straighten your body.
- The arms are stretched. The palms face inward.
- Pull the theraband firmly with both hands until your hands are about level with your head.
- Important: The arms are extended during the entire exercise.
Attention: Do not pull your shoulders up and make sure your back is straight!
3. theraband exercise shoulder and biceps
- Hold the bands in front of your body at chest level with elbows bent.
- Pull the tape toward you. You work only with the forearms. The upper arm position should remain unchanged.
Attention: Make sure that your upper body is always straight during this exercise and that you do not form a hollow back!
4. training for the external rotators
- Stand sideways to the theraband. Take the band in your hand facing away from the band.
- Tighten the abdomen and bend the arm.
- Move the forearm outward. And back again.
- The upper arm remains directly against your body during the entire exercise! And the forearm at the same height.
How to get a crunchy butt with the theraband!
5. theraband exercise shoulders
- You start in a sideways stance to the theraband.
- The elbow is at the level of the shoulder and points to the side. The arm is bent and touches the shoulder.
- Pull the tape until the arm forms at least a right angle.
6. pull theraband sideways over head
- Strength is required for this exercise. You start by standing sideways to the band. The right hand is stretched down and holds one end of the band.
- The left hand is bent above the head.
- Pull the band diagonally upwards until the left arm is stretched through.
These 7 stretching exercises everyone must know! Can you do them?
7. rubber band over the head
- Stand up straight. Stretch your arms above your head with the band in your hands.
- Open the arms above the head and by pulling the band. The shoulder blades now move towards each other.
- And back to the starting position.
8. theraband exercise shoulders and biceps
- Stand with both feet on the theraband.
- Bend your knees slightly and bend your upper body forward.
- The arms are stretched.
- Pull the band with the forearms to the shoulders.
- The upper arms remain against the body during the exercise.
9. lunge with elastic band
- Do a slight lunge. The front leg lies on the theraband. The back leg is extended. Both feet are on the floor.
- The hands are at the level of the shoulders and the arms stretched forward.
- Now pull the tape straight up.
How to strengthen your shoulder and back with Theraband exercises
First of all: With very severe pain, you should definitely see a doctor! Even the best exercises won't help you.
But if it pinches and twinges every now and then, then exercises with Theraband can help.
When we sit a lot, we get stiff. We sprain faster, get hardened fascia and back, neck and shoulder pain. The Theraband helps you to loosen the muscles and fascia.
One wrong move and it's done: stabbing pain!
These fascia yoga exercises help against tension!
You can prevent this by building up your muscles. And specifically in those areas where you have an imbalance and therefore regular pain.
But to use the elastic rubber band, you don't necessarily have to want to get rid of pain. There is another reason why the workout is worth it. Namely, if you just want to have a defined upper body. You can strengthen your shoulders and co. with Theraband exercises.
Why Theraband exercises strengthen shoulder and back so effectively
There are so many advantages of therabands. You can find the most important ones here. If you were convinced of resistance band training until now, then you will be at the latest after this :)
Effective neck pain exercises against tension
1. you adapt the training to your fitness level
Just when we start shoulder training, we usually have almost no muscles. Especially if we work in an office and move little.
This is where the Theraband comes into play. You have the option to customize your workout by the color of the band. Beginners start with the red band.
You can also decrease the resistance by changing your position. If you have fastened the band and the exercise is very difficult for you, you can simply move a few centimeters closer to the band or grip it further back.
2. theraband exercises for the shoulder everywhere
All you need is the ability to attach the tape somewhere. This can be a radiator, a doorbell, a column or a tree.
Just make sure that the tape can not slip off!
But there are also many exercises that you can do without attachment. For this, you simply pull the band in your hands or bring the legs into play.
In addition, the Theraband consumes very little space in the home. It fits even in the smallest workout bag.
3. theraband training is cheap
You create the tapes once and you're done. That's it. You're ready for the workout.
We recommend you to order a set of different ribbons. At least red and green. Because there will be exercises where the red band offers you too little resistance and those that you do not succeed so well with the green Theraband.
The more regularly you train, the less often you will need the red beginner's tape.
4. strengthen the whole body
Now you know how Theraband exercises strengthen your shoulders and back. But you can also train your buttocks, legs and arms.
You don't have to buy a lot of equipment for this. You already have the rubber bands at home anyway.
Our conclusion
You can train shoulder and back with Theraband exercises gently but effectively. The elastic bands are a wonderful way to do something for your health flexibly and cheaply at home in your living room.
Have fun training! :)
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