Abduction Shoulder (Dynaband)

Purpose of the exercise

Strength exercise for the middle deltoid (side shoulder), supraspinatus (rotator cuff) and shoulder stabilisers. Improves shoulder abduction strength, shoulder stability and helps in prevention and rehabilitation of shoulder problems. Also effective for strengthening the rotator cuff and developing control during shoulder abduction movements.

Supplies

• Resistance band/dynaband
• Sufficient space to move arm sideways
• Flat, stable surface
• Optional: attachment point low to ground (alternative to under foot)

Starting position

1. Stand upright with feet hip-width apart
2. Place the elastic under your foot on the side of the working leg
3. Or: attach the elastic low to a fixed point next to you
4. Grasp the elastic by hand on the same side
5. Let your arm hang relaxed along your body
6. There is slight tension on the elastic in starting position
7. Keep your back straight, chest out
8. Slightly tighten your core
9. Eyes forward

Implementation

1. Lift your arm sideways (abduction movement)
2. Keep your elbow slightly bent (about 10-15 degrees)
3. Guide the movement with your elbow (not your hand)
4. Lift to shoulder height (arm parallel to ground)
5. Your thumb points slightly forward or neutral
6. Hold this end position briefly
7. Release controlled back to the starting position
8. Maintain slight tension at the bottom (not fully relaxed)

Points of interest

• ✓ Keep your elbow slightly bent throughout movement
• ✓ Lift with your shoulder, not by moving your torso
• ✓ Stop at shoulder height (no higher)
• ✓ Move slowly and in a controlled manner
• ✓ Keep your torso stable and upright
• ✓ Guide the movement with your elbow
• ✓ Exhale when lifting up, inhale when lowering
• ✗ Avoid too heavy resistance that compromises technique
• ✗ Do not lift higher than shoulder height (increased impingement risk)
• ✗ Don't pull your shoulder up to your ear
• ✗ Don't lean to the side or use momentum
• ✗ Don't let the rubber band snap back
• ✗ Don't twist your wrist extremely (thumb down = more stress)

When this exercise?

This exercise is suitable in rehabilitation after shoulder injuries, rotator cuff problems or shoulder impingement to gradually build abduction strength (in consultation with physiotherapist). Ideal as progression from passive to active shoulder movement. Very effective as a preventive exercise for athletes with a lot of overhead movements such as swimmers, volleyball players and tennis players. Perfect as a home exercise between physiotherapy sessions or as a daily shoulder strengthening exercise. Also valuable for people with weak shoulders or instability. Suitable for elderly people who want to maintain shoulder strength. Can be used as a warm-up for shoulder training to activate the rotator cuff. In case of acute shoulder pain, impingement or frozen shoulder, have it assessed by a physiotherapist first. Start with light resistance and build up gradually. Stop in case of pain or discomfort and adjust resistance based on recovery stage.