Monster Band Lift Off

ShoulderShoulder Mobility
Written By David Song

MONSTER BAND LIFT OFF

The monster band lift off exercises uses a band to assist in gliding the humeral head posteriorly within the glenoid fossa during shoulder internal rotation to increase range of motion. Start by looping a band around the front of your shoulder with it on the humeral aspect of the shoulder joint. Anchor the other end of the band to a stable object behind you. Walk forwards to add tension to the band and begin to reach behind your back with your hand. Slide your hand as far up your back as possible and return to a relaxed position to complete a repetition.

Structures involved:

  • glenohumeral joint

  • glenohumeral joint capsule

  • subscapularis

Related conditions:

  • dynamic shoulder instability

  • shoulder impingement

  • rotator cuff tendinitis

  • frozen shoulder

  • adhesive capsulitis

Exercise videos

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