Side raise dynaband

Purpose of the exercise

Aims to strengthen the middle shoulder head (deltoid lateralis) and improve shoulder stability. Supports muscle balance around the shoulder joint and contributes to controlled abduction movements.

Supplies

• Dynaband/elastic

• Flat surface

Starting position

1. Stand upright with feet hip-width apart

2. Step with one foot on the centre of the elastic band

3. Hold the other end in your hand

4. Arm along body

5. Knees slightly bent

6. Core slightly tightened

7. Shoulders low and stable

Implementation

1. Raise the arm in a controlled manner sideways

2. Keep slight bend in the elbow

3. Lift to about shoulder height

4. Maintain control against increasing resistance

5. Lower the arm slowly and in a controlled manner

6. Keep constant tension on the elastic band

7. Change of sides after completion

Points of interest

✓ Move in a controlled manner without momentum
✓ Keep shoulders low
✓ Core slightly tightened
✓ Move within a pain-free range
✓ Check the return motion

✗ Raising shoulders
✗ Swinging the body
✗ Using elastic too heavy
✗ Force arm higher than controllable
✗ Ignoring pain in shoulder

When this exercise?

The side raise with dynaband is used to improve shoulder activation and controlled strength building. The exercise is well suited within early to mid stages of shoulder rehabilitation, when controlled abduction under light resistance is desired.

In addition, this exercise can be used preventively to optimise shoulder balance and stability in athletes. Due to the easily adjustable resistance, the exercise is widely applicable. Application, load and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is safe and tailored to the individual's load capacity, complaints and recovery status.