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.
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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 External Rotation
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 Extension
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.
Shoulder D2 Pattern
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.
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