• Johnatan Fabi

How to prevent shoulder pain/injury with bands



Shoulder pain is a common ailment that plagues many weightlifters and gym goers every day. Even if you don’t suffer from shoulder pain, I am sure you know someone who does. The shoulder is a complex joint that that has various tendons and muscle connected to it. A lot is going on with the shoulder joint, and the amount we use them adds to the risk.


To keep our shoulders healthy and stable the key is to make sure they are strong and mobile. There are some very simple and convenient exercises that I use with myself and client to help prevent shoulder and an injury.


Upper cross syndrome or shoulder impingement is common amounts most people. I see it most with teens, and people who work desk jobs.


Upper crossed syndrome, or UCS, is a muscle imbalance caused by weak, lengthened upper back and neck muscles on the posterior of your body, and tight, shortened chest and neck muscles on the anterior of your body.

The symptoms of upper crossed syndrome can include shoulder pain, upper back pain, neck pain, rounded shoulders and a hunched posture, and headaches.

Bands are I tool I like to use almost daily to combat this UCS! Bands are cheap, light-weight, easy to travel with, and they work!


These exercises that I’m going to teach you today are great for any fitness level.


Sometimes we get in the habit of making things to complicated. I see it too often in the fitness industry all these crazy new moves to show off on the gram. But what I found is that the more “fancy” the exercise is the less likely you are to do it regularly.


Sometimes the simplest things are the best thing to deliver the best results.


Band Pull-a-parts

These bad boys are probably my most used shoulder warm up. I will do these before any pressing exercises. It helps to get some blood in the rear delts and traps. This will decrease pain when doing things like bench press. Band pull-a-parts help pull the shoulders back putting you in a stronger and safer position.


Doing this exercise is very simple. Start in a standing position holding the bands at shoulder width and the arms fully extended.


Keeping your arms perfectly straight with a neutral wrist pull your arms straight back. You should be making a lowercase “t” with your arms and body. You can add a 1-5 sec hold in this position as well.


Next keeping constant tension on the band bring your arms back to the start position. Repeat this for 3-4 sets of 15-20 reps.






Note: You should always have control of the band! Don't use momentum to pull the band if you struggle to pull the band without bouncing or bending your elbows and arching your back. Then use a lighter band with less resistance for a better result. Also, there should never be any slack in the band. Starting position the band should be pulled somewhat tight already making sure there is minimal slack in the band.



2. No Money


These might sound funny and look easy at first glance. But this exercise is very effective and will burn like hell when you first do them. The common trend that you will see here is that we want to work the muscle in the upper back and neck. Its all about getting your shoulders back into optimal position for them to be the strongest and most stable.