Resistance Band Prone Shoulder Dislocates

Instructions for proper form

1. Start by lying face down on a mat or the floor with your body extended. Secure the center of the resistance band under your chest and hold one end of the band in each hand with a pronated grip (palms down). 2. Extend your arms straight out to the sides at shoulder height, keeping a slight bend in your elbows. 3. Engage your core to stabilize your spine and ensure your head is aligned with your neck. 4. With slow and controlled movement, pull the band down past your hips, then slowly return to the starting position without letting your arms drop below shoulder height.

Common mistakes to avoid

1. Allowing the shoulder blades to slump forward; always keep them retracted. 2. Bending the elbows excessively, which reduces the effectiveness of the movement. 3. Jerking or using momentum instead of controlled movements; focus on smooth, slow actions. 4. Looking upwards instead of keeping your neck in a neutral position.

Benefits

Specific benefits of the exercise

Improves shoulder mobility and flexibility, strengthens the posterior deltoids, and enhances overall shoulder stability.

Expected results and timeframe

Expected improvements in shoulder mobility and range of motion can typically be observed within 2-4 weeks of consistent training, with noticeable strength gains over the course of 6-8 weeks..

Who this exercise is best for

This exercise is best for individuals looking to improve shoulder mobility, including athletes, those recovering from shoulder injuries, and individuals sitting for long periods who may have tight shoulders.

Scientific studies supporting its effectiveness

Studies have shown that resistance band exercises effectively enhance joint mobility and muscular strength, particularly in rehabilitation settings (e.g., Behm, D.G., et al. ‘Resistance training and functional performance outcomes’).

Variations

Beginner modifications

Reduce tension on the resistance band or perform the exercise without the band, focusing on the movement pattern first to build strength and stability.

Advanced progressions

Progress to using a thicker resistance band or incorporate unilateral movements, focusing on one arm at a time to increase stability and strength demands.

Integrations

Complementary exercises

Incorporate exercises such as band pull-aparts, wall angels, or swimming drills to further enhance shoulder mobility and strength.

Super set recommendations

Pair with exercises such as push-ups or tricep extensions to create a superset that balances pushing and pulling movements.

Sample workout routines

Include the Resistance Band Prone Shoulder Dislocates as part of an upper body mobility routine, alongside exercises like shoulder external rotations, thoracic spine rotations, and planks.

Exercise combinations

Combine with exercises targeting the anterior deltoids and upper back, such as front raises or rows, to create a balanced shoulder workout.

Best time to do this exercise in your workout

This exercise is best done in the warm-up or mobility section of your workout, or as part of a cooldown routine to enhance shoulder flexibility and prevent tightness after more strenuous activities.