Banded Side Punch
BANDED SIDE PUNCH
The banded side punch exercise is used to strengthen scapular lateral glide and protraction. Start by gripping onto a band with both hands with the band placed behind you. Raise your arm to roughly shoulder height beside you. Keep your wrist and elbow in neutral position. Begin the exercise by pushing your hand outwards to the side maximally while limiting the amount of shrugging you do with your shoulders. Once you’ve hit your end range, retract the shoulder blades by pulling your arm back inwards to complete a repetition.
Muscles involved:
serratus anterior
pectoralis minor
Related conditions:
scapular dyskinesis
shoulder impingement
osteolysis of the distal clavicle
SLAP lesion
rotator cuff tendinitis
rotator cuff strain