Activate Overhead Muscles
6 Resistance band exercises to activate and warm-up upper body muscle for overhead athletes
Winnie Victor, MS, ATC, LAT
Calling all overhead athletes! Are you experiencing shoulder pain, a tight upper back, or just feel stiff before you lift? A proper overhead warm-up may be the solution for you! When getting ready to exercise, we typically do a full body warm-up, but for overhead athletes, it’s essential to pay some extra attention to that upper body!
All you need is a simple resistance band to prep your shoulders for strength, stability, and mobility. This quick shoulder warm-up will prep your upper body by improving posture, activating your supporting muscles, reducing injury risk, and the best part - it only takes 5 minutes!
Grab a band, and let’s start this warm-up!
Up & Overs:
Hold the resistance band in both hands about shoulder-width apart. Create light to medium tension on the band. Bring the band up and over your head. Once the band reaches your back, reverse and bring the band back over your head to the front of your body. Maintain core engagement and proper posture. No arching your back!
Around The Worlds:
Stand with your feet shoulder-width apart, engage your core, and keep your back straight. Grab the band in both hands and create light tension by pulling the band apart. While stabilizing one arm, slowly move the opposite arm in a circular motion up and over your head. Once this arm comes back to your side, bring the other arm in the same circular motion. The band should move from the front of your body, to the back, and then end in the front! Repeat in both directions!
Is, Ys, & Ts:
Place one end of the resistance band under your feet and the other end in both your hands. When you start this exercise, you want the band to be loose between your hands. Hinge at your hips to get into your starting position. Between each I, Y, and T, you will return back to this position. For an I, bring your arms up directing in front of you - create an I with your arms. For a Y, bring your arms up and slightly out to the side - create a Y with your arms. For a T, bring your arms up and out to your side - create a T with your arms. Repeat this pattern!
Banded Lat Stretch:
Start by finding a raised surface, this could even be your couch! Grab the resistance band in both hands with only a small amount of space in between. Place your elbows on the raised surface, lean back to open your shoulders, and bend at your elbows so your hands are touching your shoulder blades. Apply resistance to the band by pulling apart while straightening your arms at the elbow. Once fully straight, bend at the elbows to return to the starting position while leaning into a deeper stretch.
Shoulder Extensions:
Once again hold the resistance band in both hands about shoulder-width apart. Create light to medium tension on the band, but this time with the band behind your back. Once tension is applied, bring the band away from your back to achieve shoulder extension. Repeat!
Overhead Press:
Stand with your feet shoulder-width apart, engage your core, and keep your back straight. Bring your arms above your head, grab the resistance band in both hands, and create light tension by pulling the band apart. While maintaining this resistance, lower the hand behind your head - creating a W with your arms. Raise the band back above your head and repeat this movement!
Overhead athletes, take 5 minutes out of your warm-up to focus directly on your upper body. Although a full body warm-up is just as important, the structures and muscular systems of the upper body need specific attention to promote peak performance. The clinicians at FIXXED are here to see you thrive! If you are interested in learning more about how your warm-up can influence your performance and injury risk, click HERE to book a free discovery call with a FIXXED clinician today!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
