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Band Assisted Pull Up
A pull up with a band taking part of your bodyweight, so you can train the full movement before you can do it unassisted. Builds the lats and upper back.
Shoulder CARs
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Shoulder CARs: slow, controlled, end range circles of the shoulder with the arm straight and the rest of the body held still. Done daily, they keep the shoulder moving through its full range.
How to do it
Stand tall and brace the trunk. With the arm straight, raise it in front of you and overhead, then turn it and circle it behind you and back down to your side as wide as the shoulder allows. Move slowly, then reverse direction. Do a few circles each way on both arms, daily.
Common mistake
Arching the back or twisting the trunk to get the arm further. Keep the ribs down and the body still and let the circle be as big as the shoulder alone allows.
Helps with
- Shoulder pain
- Neck and shoulder pain
- Posture
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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