Shoulder Stability Exercises With Bands

Shoulder Stability Exercises With Bands

Shoulder stability is an important factor when looking at increasing distance, better control, and longevity in the sport. These simple exercises will help you stay on the course longer.

Shoulder Stability Equipment

This is one of the few times that Disc Golf Healthy highly recommends the use of equipment for these exercises. You can find a version of these shoulder stability exercises that use no extra equipment here

Amazon Affiliate Links

Necessary

Resistance Band

Hand Towel

Optional

Door Anchor or Door Anchor Strap

Shoulder Internal Rotation

Attach the resistance band to the door at waist height. Stand with the same shoulder closer to the wall; shoulders are perpendicular to the wall. You want to keep your elbow tucked into your side and stand up tall. To help keep the elbow in tight, roll up the hand towel and hold it against your side with your elbow. Think about pinching your shoulder blades together. Grip the resistance band; pull your hand and wrist in towards your stomach. Slowly let your arm return to the starting position. Remember speed kills, slow and controlled is far more beneficial than trying to speed through the exercise.

Shoulder Internal Rotation w/ Green Band

Shoulder External Rotation

Shoulder External Rotation w/ Green Band

Attach the resistance band to the door at waist height. Stand with the opposite closer to the wall; shoulders are perpendicular to the wall. You want to keep your elbow tucked into your side and stand up tall.  To help keep the elbow in tight, roll up the hand towel and hold it against your side with your elbow. Think about pinching your shoulder blades together. Grip the resistance band; pull your hand and wrist away from your stomach. Slowly return your hand and wrist to the starting position. Remember speed kills, slow and controlled is far more beneficial than trying to speed through the exercise.

Shoulder Flexion

Attach the resistance band to the door at waist height. Stand with your back to the wall; shoulders are parallel to the wall. You want to stand up tall. Think about pinching your shoulder blades together. Grip the resistance band; slowly bring your arm forward to shoulder height. Keep your elbow locked and wrist firm. Slowly bring your arm back down to your side. Remember speed kills, slow and controlled is far more beneficial than trying to speed through the exercise.

Shoulder Flexion w/ Green Band

Shoulder Extension

Shoulder Extension w/ Green Band

Attach the resistance band to the door at waist height. Stand with your front to the wall; shoulders are parallel to the wall. You want to stand up tall. Think about pinching your shoulder blades together. Grip the resistance band; slowly bring your arm backwards. Do not lean forward to try and get more motion. Keep your elbow locked and wrist firm. Slowly bring your arm back down to your side. Remember speed kills, slow and controlled is far more beneficial than trying to speed through the exercise.

Shoulder D1 Pattern

Attach the resistance bad to the bottom of the door. Start with shoulders perpendicular to the wall with the shoulder you’re moving closer to the door. Grip the resistance band with the back of your hand facing forward. Begin to bring your hand up to your opposite shoulder, rotating your wrist to face your chin and flexing the elbow. Think about kissing your bicep to maintain proper form. Slowly bring your arm back down to your side. Remember speed kills, slow and controlled is far more beneficial than trying to speed through the exercise.

D1 Shoulder w/ Green Band

Shoulder D2 Pattern

D2 Shoulder w/ Green Band

Attach the resistance band to the top of the door. Start with the elbow at shoulder height and wrist extended while holding the resistance band. Think about a server holding a try of food. Flex the wrist, extend the elbow, and rotate the shoulder to the opposite hip. Thinking about trying to put a sword back in the sheath. Slowly return to the starting position. Remember speed kills, slow and controlled is far more beneficial than trying to speed through the exercise.

Joe

Website: https://JoesDiscGolf.com

When he isn't playing disc golf, Joe is studying form, learning more about biomechanics, and trying to keep up with is energetic child. He has over 10 years of experience in the sports medicine field.