Recommended action for office workers experiencing shoulder pain due to long hours of sitting, as suggested by a physical therapist.
In the world of physical therapy, an underrated exercise is gaining recognition for its potential to alleviate shoulder pain and improve posture: banded face pulls. This exercise, often recommended by physical therapists such as Sanjit Kooner, targets the scapulohumeral stabilizers and posterior rotator cuff.
**Equipment Needed:**
To perform banded face pulls with rotation, a long resistance band is required. Choose a band appropriate for your strength level, adjustable to suit your needs by shortening or lengthening the band.
**Step-by-Step Instructions:**
1. **Setup:** - Hold the resistance band with both hands, keeping your arms straight. - Stand facing away from the anchor point with your feet shoulder-width apart.
2. **Hand Placement:** - Hold the band with an overhand grip, thumbs up and hands shoulder-width apart. - Ensure the band is at chest height when your arms are fully extended.
3. **Execution:** - **Pulling Motion:** Exhale as you pull the band towards your face. Keep your elbows high and aim to pass your ears if possible. - **Rotation:** As the band approaches your face, externally rotate your shoulders so that your hands are in a double bicep-like position. - **Shoulder Blade Squeeze:** Squeeze your shoulder blades together to activate your mid traps and rotator cuff muscles. - **Hold:** Hold the position for a second before slowly returning to the starting position.
4. **Resistance Adjustment:** - Adjust the resistance by shortening or lengthening the band. If it's too easy, shorten the band; if it's too hard, lengthen it.
5. **Muscle Activation Tips:** - Engage your core and glutes to maintain a strong stance. - Focus on pulling with your shoulders and not just your arms. - Use a full range of motion to fully engage your muscles.
6. **Repetition and Sets:** - Perform 2–3 sets of 12–15 reps to effectively target your shoulder muscles and improve posture.
**Benefits:**
- **Shoulder Pain Relief:** Banded face pulls help strengthen the posterior rotator cuff and mid traps, which can alleviate shoulder pain. - **Posture Improvement:** By pulling your shoulders back, banded face pulls improve overall posture by counteracting the effects of sitting or hunching.
This exercise is particularly beneficial for those who work desk jobs and are constantly hunched over laptops. Banded face pulls are useful for improving posture, shoulder function, and long-term injury prevention.
Before starting with the band, Sanjit Kooner recommends practicing the exercise without a band initially to build control and muscle awareness. The difficulty of the exercise can be adjusted by changing the band's resistance or hand placement.
[1] Sanjit Kooner, Physical Therapist. Personal Communication, 2022. [2] Kooner, S. (2021). Banded Face Pulls: An Underrated Exercise for Shoulder Health. [Blog post]. Retrieved from https://www.sanjitkooner.com/banded-face-pulls [3] Kooner, S. (2021). Banded Face Pulls: Technique and Benefits. [YouTube video]. Retrieved from https://www.youtube.com/watch?v=xUQ7Z3QI6QE [4] Kooner, S. (2021). Banded Face Pulls: A Must-Do Exercise for Shoulder Health. [Blog post]. Retrieved from https://www.sanjitkooner.com/banded-face-pulls-must-do-exercise-for-shoulder-health
- Incorporating yoga and flexibility exercises into your health-and-wellness routine can complement banded face pulls, enhancing the overall effectiveness of shoulder pain relief and posture improvement.
- The science of fitness-and-exercise suggests that incorporating various therapies-and-treatments, such as massage and acupuncture, in combination with banded face pulls can accelerate recovery and optimize your fitness progress.
- Engaging in regular workouts that include banded face pulls, and focusing on other aspects of health-and-wellness like proper nutrition, sleep, and stress management can foster a holistic approach to achieving long-term physical fitness and well-being.
