Three Band Shoulder Control Drills
Practise shoulder-blade protraction and retraction, a pull-apart with an outward turn, and controlled external rotation.
ORIGINAL VIDEO
How I fixed Shoulder Pain & Imbalances (Follow Along Routine)
The source demonstrates three resistance-band drills in sequence: protraction and retraction, a pull-apart with an external-rotation finish, and external rotation with the elbows close to the body. This plan retains those three core drills and omits the optional hanging bonus.
Original video: Strength Side · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Banded Protraction and Retractionabout 45 sec
Keep the elbows straight as the shoulder blades glide forward and back.
- 02Band Pull-Apart with Outward Turnabout 45 sec
Pull the band toward the chest, add a small outward turn, then return with control.
- 03Banded External Rotationabout 45 sec
Keep the elbows close to the ribs and rotate the forearms outward without shrugging.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Use a light resistance band and a pain-free range. Keep the ribs quiet and avoid forcing the shoulders behind the body. Stop for pain, numbness, dizziness, or joint pinching.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.