This week we’ll be reviewing how to do the motion of shoulder horizontal adduction with a resistance band.
Horizontal adduction occurs any time you reach across the midline of the body. You may not notice you’re doing this motion, but it’s pretty common!
For example, let’s say you’re at dinner and someone asks you to pass an item on the table. You grab the item with your right hand and pass it to the person sitting on your left. You just did horizontal adduction!
Fascinating, right??
Well, the main point is that horizontal adduction is a very functional motion, therefore, we need to make sure those muscles are working properly.
For this exercise, you can use any resistance band. You’ll either loop it around something sturdy, such as a doorknob, or if you have a door anchor, it can be hooked directly into the door itself. The ShoulderFit Resistance Exerciser would be a very good option for this.
Let’s try it out!
Step 1: Starting Position:
- Once your resistance band has been connected to its anchor, stand so that the arm you intend to use is closest to the door.
- The anchor should be near shoulder height but can be lowered if shoulder height is too uncomfortable or challenging.
- Hold the band with the working arm.
- Stand slightly away from the door so that the working arm can begin in an extended position with the palm facing forward.
Step 2: Horizontal Adduction:
- While keeping the working arm straight, pull the arm directly across towards the midline of the body until the arm is directly in front of the shoulder.
- Your thumb should be facing up towards the ceiling.
- Hold this position for 2 seconds, then return to your starting position.
- Repeat 10-15x for 2-3 sets.
- Make sure to keep the arm straight the whole time.
- Avoid allowing the shoulder and back to hunch or round forward.
Super simple!
This is a great one to add to your workout routine for best shoulder health.
Take a look at the following video for a more in-depth look at this exercise:
Just remember, if the motion feels too challenging, you can always modify the height of the arm, amount of resistance and number of repetitions/sets to make it more tolerable.
Enjoy!
Medical disclaimer
The information in this article is for general education only. It is not medical advice, diagnosis, or treatment, and reading it does not create a provider-patient relationship with RangeMaster. Recovery plans differ from person to person. Talk with your surgeon, physician, or physical therapist before you start, stop, or change any exercise, product, or treatment, and follow their instructions when they differ from anything you read here.
If you think you are having a medical emergency, call 911 or your local emergency number right away.
RangeMaster makes and sells the products linked in this article. Full medical disclaimer.