Theraband Exercises for Posterior Shoulder Girdle

Why is it important to strengthen the posterior shoulder girdle?

Strengthening the muscles of the upper back is important for maintaining good posture, alleviating upper back pain, preventing shoulder impingement.

Begin with 1 set of 8 reps of each exercise and work up to 3 sets. Always stop if anything feels uncomfortable.

Conditions to Safely Exercise

Full Range of Motion

No radiating pain

Minimal pain, under a 4 on a pain scale of 1-10

Fair strength

Clearance from a Medical Doctor

Discharge from Physical Therapy

The muscles of the posterior shoulder girdle are:

Rotator Cuff - a group of 4 muscles that stabilize, lift & rotate the shoulder, strong rotator cuff muscles helps prevent shoulder impingement which can lead to a rotator cuff tear.

Trapezius:

Upper Traps- lifts shoulder

Middle Traps- squeezes scapula together

Lower Traps- pulls shoulder down

Rhomboids- stabilizes & squeezes scapula together

Serratus anterior- helps with shoulder & rotator cuff stability

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