Superband Prone Shoulder Dislocates

Instructions for proper form

1. Start by lying face down on a flat surface or mat. 2. Grab the Superband with both hands, positioning your arms at shoulder-width apart and extending them in front of you. 3. Ensure your palms are pronated (facing down). 4. Engage your core and keep your head in neutral alignment with your spine. 5. Slowly raise your arms overhead, stretching the band while keeping the elbows slightly bent. 6. Continue to move your arms back towards your hips, maintaining control and ensuring that your shoulders don’t elevate towards your ears. 7. Reverse the movement to return to the starting position while keeping tension in the band. 8. Perform this movement in a slow, controlled manner, focusing on the shoulder mobility throughout.

Common mistakes to avoid

1. Allowing the shoulders to rise towards the ears during the movement instead of keeping them down. 2. Using too much resistance which can lead to compromised range of motion and form. 3. Bending the elbows excessively, as the movement should maintain slight arm extension. 4. Jerky or fast movements which can increase the risk of injury.

Benefits

Specific benefits of the exercise

This exercise increases shoulder mobility, particularly targeting the posterior deltoids. It can also enhance the shoulder joint’s stability and improve overall upper body flexibility.

Expected results and timeframe

With consistent practice, improvements in shoulder mobility and range of motion can typically be observed within 4 to 6 weeks. Enhanced performance in other upper body exercises may also be noticed..

Who this exercise is best for

This exercise is ideal for individuals looking to improve shoulder mobility, such as athletes in sports demanding upper body agility, those with a sedentary lifestyle and tight shoulders, or beginner fitness enthusiasts.

Scientific studies supporting its effectiveness

Research indicates that mobility exercises targeting shoulder joints can lead to improved range of motion and fewer injuries in the shoulder complex. Studies in physical therapy have shown that mobility work can significantly enhance joint function and athletic performance.

Variations

Beginner modifications

Use a lighter Superband or perform the exercise without resistance to focus on form. Additionally, beginners can do the movement in a standing position or seated to reduce the load on the shoulders, gradually progressing to the prone position as strength and form improves.

Advanced progressions

For increased difficulty, use a heavier Superband or perform the exercise with a slow, controlled tempo focusing on the eccentric (lowering) phase. You can also incorporate isometric holds at the end of the movement to further challenge shoulder stability.

Integrations

Complementary exercises

Incorporate shoulder mobility drills such as wall slides, shoulder passes with a stick, or band pull-aparts to enhance shoulder flexibility and stability.

Super set recommendations

Pair the Superband Prone Shoulder Dislocates with a pressing movement like dumbbell bench presses or push-ups to create a superset that combines mobility with strength training.

Sample workout routines

A sample routine could include: 1. Warm-up with dynamic shoulder movements, 2. Superband Prone Shoulder Dislocates – 3 sets of 10-15 reps, 3. Dumbbell Bench Press – 3 sets of 8-12 reps, 4. Band Pull-Aparts – 3 sets of 12-15 reps, 5. Cool down with static stretches for the shoulders.

Exercise combinations

Combine this exercise with flexibility enhancing exercises that focus on the upper body like thoracic spine rotations or chest openers to enrich your workout routine.

Best time to do this exercise in your workout

This exercise is best performed as part of your warm-up routine before engaging in upper body strength training or as a mobility session on its own.