Banded Front Step

ShoulderStabilityShoulder Stability
Written By David Song

BANDED WALK OUTS

This is a shoulder stability exercise that targets the internal rotators in an isometric contraction. Anchor a band behind you at roughly ear height. Keep the elbow flexed to 90 degrees and abducted to shoulder height. Grip onto the free end of the band and hold it so that your fist is directly above your elbow. Take a step forwards to add tension to the band and hold without breaking this position for up to 10 seconds. Step back to relieve the band tension and rest for 10 seconds before repeating.

Muscles Involved:

  • Rotator Cuff

    • Subscapularis

  • Latissimus Dorsi

  • Anterior Deltoid

  • Pectoralis Major

  • Teres Major

Related Conditions:

  • Rotator Cuff Tear / Rotator Cuff Tendinitis

  • Dynamic Shoulder Instability

  • Shoulder Impingement

  • Glenohumeral Joint Labral Tear

  • Shoulder Dislocation / Shoulder Subluxation

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David Song
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Abducted Shoulder Internal Rotation
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Banded Shoulder Internal Rotation