Theraband Overhead Warm-Up
Three Theraband Warm-Up Exercises for Overhead Athletes
Winnie Victor, MS, ATC, LAT
Calling all swimmers, throwers, pitchers, and lifters! As overhead athletes, having a proper warm-up routine that includes activation of the structures within the upper arm and shoulder is vital! Due to the repetitive nature of overhead sports, the glenohumeral joint, also known as the shoulder joint, experiences a great deal of stress. Additionally, the shoulder is the most mobile joint in our body, but also the least stable. The combination of these two factors place overhead athletes in a more susceptible position for injury.
But do not fear, FIXXED is here! Crafting an overhead warmup that activates the muscles used within your specific sport is a great way to prepare your body for the stresses that are experienced during practices and games while also decreasing overall risk of injury! A proper warm-up increases the temperature and blood flow at the muscles which allows for efficient contractions during play. As muscles are dynamic stabilizers within the shoulder, it is important that we are activating each one to ensure proper function!
Add these three theraband overhead exercises to your next warm-up!
Click HERE for a visual on how to perform each exercise!
Banded Scaption:
Start by placing the theraband ends in both hands and pulling your arms out to the side until you meet comfortable resistance. Once in this position, lift one arm up towards your head while keeping the other arm stable. Once your arm is up by your head, come back down to the starting position. Keep this movement controlled! Complete 2-3 sets of 10 reps on each side!
Banded ER Openers:
With one hand, grab the end of the theraband and place it on your hip. This will be your stable end. With your other hand, grab the opposite end of the theraband and bring your arm out to the side creating a 90 degree angle at the armpit and elbow. In a controlled fashion, with the motion coming from the shoulder joint, bring your arm in front of you while maintaining a 90 degree angle at the elbow. To complete the exercise, go the opposite direction and bring your arm back out to the side. Repeat this movement 10 times on each side for 2-3 sets.
Banded Overhead Press:
Stay in the same starting position with the stable end on your hip and the opposite arm out to the side with a 90 degree angle at the armpit and elbow. This time you will be pushing your mobile arm up towards the ceiling and then bringing it back down. Make sure you are maintaining a neutral spine, your core is engaged, and you don’t let your arm fall when coming back down. Complete 2-3 sets of 10 reps on each side!
All you need is 5-10 minutes to reduce your risk for injury! Although it is easy to skip the warm-up, it is necessary as it keeps you healthy throughout your seasons and allows you to do what you love for longer! If you are looking for a warm-up with more sports specific movements, the clinicians at FIXXED are here to help! Click HERE to book an appointment today to talk with a clinician about your goals, irritating pains, and what you can do to put yourself in the best position to succeed!
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!
