Shoulder Strengthening 101

Video Transcript

Hey everyone, Dr. Alibhai here from Stuart Chiropractic. Today, I’ll show you how to correct shoulders that are stuck forward, alleviate pain, and straighten your spine when you feel hunched over. You’ll need a band like this; any TheraBand will do. This one is round rubber tubing, which is really elastic and has less resistance than traditional ones. I’ve added a loop to attach it to a door, but let’s set that aside for now.

Hold the band with your hands, securing it between your thumb and index finger. Ensure you have a firm grip, which shouldn’t be painful. Stand with your feet shoulder-width apart, rooting your feet into the ground. This exercise will open up your shoulders and strengthen the area between your shoulder blades.

Set your shoulder blades down and back, not just pulling them together—keep it subtle. Ensure your head stays still, as if it’s not at a dance party since this is a shoulder exercise. Keep your chin slightly tucked, your rib cage down, and your core engaged. Pull the band apart, aiming for about a 50% squeeze through your shoulder blades. Notice that my elbows are slightly bent and my arms are about parallel with my hip bones. Avoid straining or arching your back excessively.

Here’s what it looks like from the back: I’m pulling the band apart and squeezing my shoulder blades together. If you want to add more tension, move your hands closer together; spacing them further apart makes the exercise easier. If you experience any pain, particularly at the top of your shoulder, use a lacrosse ball against a wall to release any trigger points before resuming the exercise.

Let’s run through the exercise again: Feet shoulder-width apart, band over your palms, set your shoulders down and back, rib cage down, and pull the band apart. Inhale, and as you exhale, perform the movement. You don’t need to rush; aim for a three-second count: one, two, three, then back down. Try to complete about 12 reps. You should feel fatigue through your shoulder blades, indicating they are working.

Perform this twice a day. You can purchase a band like this from us, on Amazon, or if you don’t have a band, mimic the movement with your hands. Just as Bruce Lee did with his punches, make a fist, pretend you’re pulling the band apart, and ensure you’re squeezing through your shoulder blades with enough muscle contraction to be effective.

Let me know how it goes, and we’ll see you soon. Bye now.