How to do a Loop Band Overhead Shoulder Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Overhead Shoulder Stretch
Instructions for Proper Form
Loop Band Overhead Shoulder Stretch is primarily a mobility exercise that targets the shoulders. By using a loop band, you can add gentle resistance to the stretch, which can help improve flexibility and range of motion in your shoulders. This is a great addition to warm-ups or cool-downs, especially for those looking to enhance shoulder health and mobility.
- Stand with your feet a little wider than your shoulders and bend your knees slightly.
- Grasp a loop band in both hands with overhand grips: The closer your grip, the more difficult this stretch will be.
- Raise your arms right over your head.
- Pull the loop band apart far enough to open your shoulders.
- Rotate your arms in arc toward your lower back from the shoulder.
- Reverse the motion so that the taut loop band arcs over your head to your lower abs—this motion should look like your doing big arm circles.
- Reverse this motion, and return to the starting position.
Alternatives & Variations to Loop Band Overhead Shoulder Stretch
1. Shoulder Squeeze
13.8 mSCORESWAPPED 491 TIMESShoulder Squeeze is an isolation exercise that primarily targets the back, specifically the muscles between the shoulder blades (rhomboids and middle trapezius). This exercise can help improve posture and shoulder stability. The movement involves squeezing the shoulder blades together, which can be easily done with or without equipment, making it a versatile addition to any workout routine.
2. Wall Slide Stretch
5 mSCORESWAPPED 332 TIMESWall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts.
3. Overhead PVC Shoulder Stretch
1.6 mSCORESWAPPED 233 TIMESThis stretch involves holding a PVC pipe overhead and slowly moving it behind you. It primarily targets the shoulder muscles, increasing shoulder mobility and flexibility. This exercise is particularly beneficial for improving the range of motion in the shoulders, which can help with overhead lifts and other shoulder-intensive movements.
4. Cross-body Arm Stretch
11.9 mSCORESWAPPED 85 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
5. PVC Around the World
5.5 mSCORESWAPPED 82 TIMESPVC Around the World is a compound exercise that primarily targets the shoulders and upper back. Using a PVC pipe for this exercise helps to limit the weight and focus on mobility. By moving the PVC pipe in a circular motion around your head, you enhance shoulder flexibility and range of motion. This is a great exercise for improving shoulder mobility and preparing for more complex movements.
6. Forward Arm Circle
83.8 mSCORESWAPPED 56 TIMESForward Arm Circle is a continuous exercise that primarily targets the shoulders. This exercise is often used as a warm up to improve mobility and muscle activation throughout the shoulders. This exercise is often used together with its counterpart, Backward Arm Circle.
7. Reach Behind and Open
6.5 mSCORESWAPPED 53 TIMESReach Behind and Open is a dynamic stretch that primarily targets the chest and shoulders. This exercise involves standing or kneeling while reaching one arm behind your body and then opening it up towards the ceiling. This movement helps to improve shoulder mobility and open up the chest, making it a great addition to warm-up routines or mobility sessions.
8. Bent Over Shoulder Stretch
13.5 mSCORESWAPPED 51 TIMESBent Over Shoulder Stretch is a flexibility exercise targeting the shoulders. By leaning forward and allowing your arms to hang or extend out in front of you, you can achieve a deep stretch in your shoulder muscles. This exercise is excellent for improving shoulder mobility, relieving tension, and preparing for overhead or upper body exercises.
9. Backward Arm Circle
84.1 mSCORESWAPPED 51 TIMESBackward Arm Circle is a continuous exercise that primarily targets the shoulders. This exercise is often used as a warm up to improve mobility and muscle activation throughout the shoulders. This exercise is often used together with its counterpart, Forward Arm Circle.
10. Loop Band Shoulder Internal Rotation
9 mSCORESWAPPED 24 TIMESThis exercise targets the internal rotator muscles of the shoulder, improving strength and stability. With the loop band, it provides a safe and effective method to enhance the muscular balance within the shoulder complex, critical for maintaining joint health and function. It's particularly useful for individuals recovering from shoulder injuries or looking to prevent them.