Videos
Instructions
- Stand tall holding a resistance band with both hands slightly wider than shoulder-width apart.
- Keep arms extended and begin to rotate the band over your head and behind your back in a circular motion.
- Bring the band back over your head to the front while maintaining controlled movement.
- Repeat the circular motion in both clockwise and counterclockwise directions.
Technical Tips
- Keep your arms straight throughout the movement.
- Use a light resistance band to avoid joint strain.
- Control the tempo to prevent jerky or abrupt movements.
- Engage your core to maintain posture.
Breathing Tips
- Inhale as you bring the band over your head.
- Exhale as you complete the circle and return to the starting position.
- Maintain steady breathing throughout the movement.
Medizinische Einschränkungen
- Shoulder impingement syndrome
- Rotator cuff tear
- Recent shoulder dislocation
- Acute shoulder inflammation or bursitis
Beschreibung
The Band Round the World is a shoulder mobility exercise designed to improve shoulder joint range of motion and muscular control. Using a resistance band, the movement involves full circular rotations of the arms while maintaining tension, encouraging improved flexibility and joint lubrication across the entire shoulder girdle. This exercise is ideal for warming up, rehabilitation, or maintaining shoulder health in overhead athletes and strength trainees. It also helps reduce stiffness and prevent injuries by promoting scapular mobility and postural alignment. Whether used in a pre-workout warm-up or as part of a recovery routine, the Band Round the World offers a low-impact, highly effective way to keep your shoulders flexible, resilient, and pain-free.
How do I perform Band Round the World correctly?
To perform Band Round the World correctly, stand tall with a light resistance band, keep your arms straight, and rotate the band in a full circle around your head and back, maintaining smooth control throughout.
What muscles does Band Round the World work?
Band Round the World primarily works the shoulders, especially the deltoids and rotator cuff muscles, while also engaging the upper traps and serratus anterior for shoulder stabilization.
Is Band Round the World good for shoulder mobility?
Yes, Band Round the World is excellent for improving shoulder mobility, flexibility, and joint health, making it ideal for warm-ups, rehabilitation, or general joint maintenance.
Can I do Band Round the World if I have shoulder pain?
If you have shoulder pain or an injury, consult a healthcare provider before performing Band Round the World, as it may not be suitable for conditions like impingement or rotator cuff tears.
How many reps of Band Round the World should I do?
Start with 8 to 10 slow and controlled repetitions in each direction, adjusting based on your mobility level and whether you're using the movement for warm-up or recovery.