Shoulder Theraband Strengthening

Shoulder Tubing Program
Created by Beau Lowery, PT, ATC

In doing all of your tubing work, stagger your feet with your dominant foot back and your throwing shoulder blade retracted (as seen below). Go through a full range of motion and understand this is a strengthening program, not stretching. You should do 3-4 sets of each exercise and feel a good burn for the last 3-5 reps. Repetitions should be around 15-20. When you can do more than 20 reps, get a stronger band/tube.

1. Shoulder External Rotation with elbow by side. Be sure to keep your elbow by your side with the towel between your arm and chest. Maintain a 90 degree angle at your elbow and rotate externally as far as comfortable, then slowly return to full internal rotation. Keep your wrist in a neutral position, and concentrate on good posture with your ear directly over your shoulder. Do 3 sets to fatigue (around 15-20 reps).

Start position:

End position:
2. Shoulder Internal Rotation with elbow by side. Be sure to keep your elbow by your side with the towel between your arm and chest. Maintain a 90 degree angle at your elbow and rotate internally until you touch your stomach, then slowly return to a comfortable external rotation position. Keep your wrist in a neutral position, and concentrate on good posture with your ear directly over your shoulder. Do 3 sets to fatigue (around 15-20 reps.) Get a stronger band if your reps exceed 20 each set.

Start position:
End position:
3. Shoulder extension. Concentrating on good posture, retract your shoulder blade and pull backwards, while keeping your elbow straight, until your arm is even with your body. Be slow and controlled getting a good concentric, isometric, and eccentric contraction. Do 3 sets to fatigue.

Start position:
End position:
4. Shoulder External Rotation @ 90 degrees of abduction. Keep your elbow in the same plane of your shoulder. Keep your wrist locked and externally rotate your shoulder until your forearm is even with or just past your ear. Do 3 sets to fatigue (around 15-20 reps.) Get a stronger band if your reps exceed 20 repetitions each set.

Start position:
End position:
5. Scapular Retraction. Concentrating on good posture, stagger your feet, retract your shoulder blade, and pull your arm backward but concentrate on pulling your shoulder blade into a retracted position.

Start position:
End position:
End position (posterior view):
6. PNF - D2 Diagonal Pattern. Begin in an athletic position with your thumb down and only a slight bend in your elbow. Keep your elbow relatively straight while moving your arm into flexion. Also, rotate your thumb into the up position and retract your shoulder blade at the top of the movement. Then slowly return to the starting position.

Start position:
Mid position:
End position: