fitnessband uebungen shoulder

Fitness band exercises for the shoulder

Problems with the shoulder – A widespread disease


Many people have shoulder problems. Athletes very often injure their shoulder, either in accidents or in collisions with others. In everyday life, too, for example when falling on heels or slipping on black ice, you very often land on your shoulder and injure it. Not only, but especially older people are affected by long-term damage to the shoulder.

Anatomy of the shoulder joint


The shoulder is one of the most sensitive joints in the human body. Anatomically, the shoulder joint is quite unstable because the cartilage end of the humerus lies in a rather small socket. This is the reason why the shoulder dislocates quickly and is so prone to pain during exertion.


Long use of the shoulder also causes the joint to wear out relatively quickly, so that many older people often have problems with their shoulder without having fallen. Even years of working in one-sided positions and loads are enough to cause problems with the shoulder. The shoulder joint itself is surrounded by the deltoid muscle.

Shoulder pain – The ideal prevention


An effective way to extend the (painless) “life” of the shoulder joint is through targeted muscle building. This can be used to give the shoulder increased stability. As a further benefit, trained shoulders and strengthened muscles around the shoulder girdle can even prevent neck pain, as shoulder training can also improve the posture of the cervical spine.

Ideal for shoulder exercises: FLEXVIT bands


Resistance bands can optimally help strengthen muscles and improve joint mobility. There is a wide range of benefits to using resistance bands.


One of the main reasons they are so good for shoulder exercises is that there is little risk of overloading. Compared to training with heavy weights, which can put a lot of strain on the joints, it is hardly possible to go beyond your own healthy level of exertion with resistance bands.


The use of resistance bands is also great for improving the quality of your workout. Often when training with weights, for example, momentum is used to get through the last few repetitions or tension is not maintained throughout each repetition.

Shoulder exercises with fitness bands


With FLEXVIT bands, a variety of exercises can be performed to support the joints and make them less prone to problems. Performance in some of the basic strength exercises such as the bench press, deadlift or of course the shoulder press can also be improved with these exercises – all these movements need the shoulders in one way or another.

Low-resistance exercises for rehabilitation or warm-up


With the FLEXVIT Mini you can perform many exercises for your shoulder muscles with low resistance. It is best to use the full range of motion of your shoulder joint.

Flying movement in standing position


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1) Assume an upright, hip-width position. Place the mini band around your wrists so that the palms are facing each other. Fully extend your arms and bring them to shoulder height.


2) Keep your shoulders down (away from your ears) and activate your core muscles. Put tension on the mini band and begin to move your arms outwards, away from each other.


3) Keeping your upper body upright, push your arms outwards until the mini band is stretched to the maximum.


4) Return your arms to the starting position and keep the arms at shoulder height throughout the movement. Repeat the whole thing.


You can also do the same exercise with your arms in a different position (e.g. overhead, arms down, arms behind the back). You can find videos on our YouTube channel.

Windscreen wiper

Shoulder Exercises with FLEXVIT Bands


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1) Stand in front of a wall, one arm’s length away. Place the mini band around the wrists and place the palms on the wall with fingers spread. The arms are stretched, at shoulder height and shoulder width. The mini band should be slightly on tension (if you have narrow shoulders, position your hands slightly wider than shoulder width).


2) Now begin to put tension on the mini-band with the right arm by bringing the arm outwards and touching the wall with the palm of the hand, at a greater distance between your arms than before. The other hand remains unchanged and fixes the miniband.


3) With an extended arm, return the right hand to the starting position and then bring the same hand upwards and touch the wall again.


4) Return to the starting position with the right hand and now move the hand down to the right, where you again place the palm on the wall.


5) Then move the arm back to the starting position and begin again.


6) Do a few repetitions and then perform the exercise with the other hand.

Order the right FLEXVIT band for your training here:

Shoulder training for advanced

All support variants require stable shoulder muscles and can be used gradually in the rehabilitation process. While simply holding a support position is already a certain strain, the shoulder muscles can be particularly challenged with movements of the arms.

Bear Crawls with the FLEXVIT Mini

Bear crawls are a great exercise for the core muscles – with resistance bands they can be made very varied, e.g. with additional stimuli from outside (FLEXVIT Revolve or Resist around the hips for anti-rotational component). However, for a greater focus on the shoulder muscles, a mini bandcan be optimally used.

Shoulder Exercise: Bandes Crawling

1) Position the FLEXVIT Mini in the metacarpus area and get into quadruped stance (arms shoulder-width; shoulders over elbows over wrists, legs each at 90 degrees). Lift your knees off the floor and tense your core muscles. Fix the shoulders (shoulder blades apart).

Bear Crawls with the Fitnessband

2) Keeping the core muscles tense, crawl forward by moving your right hand and left foot forward. Place hand and foot offset from each other.

Shoulder Exercise: Bear Crawls

3) Now move your right foot and left hand forward. Don’t choose the distance too long, but make sure the miniband is taut. Crawl forward a few metres and then pause.


Tip: As a variation, you can also crawl backwards or sideways.

Shoulder press with the FLEXVIT Multi

Many exercises for the shoulder can also be performed with the FLEXVIT Multi. Depending on the strength of the resistance band, this exercise can also be done early in the rehabilitation process, or with stronger resistance to strengthen and build up the shoulder muscles.

Shoulder Press with Fitness Bands

1) Take the FLEXVIT Multi in both hands and stand slightly wider than shoulder width on the band. The marked centre should be exactly between your feet. Cross the FLEXVIT Multi once behind your back and reach into the last loop with your hands. Bring your hands up to slightly above shoulder height, bend your knees slightly and activate your core muscles.

Functional Workout - Shoulder Press with Sports Bands

2) Extend your arms upwards against the resistance of the band while keeping your shoulders down (away from your ears). Then return the arms to the starting position and repeat the movement a few times.

Order the right FLEXVIT bands for your training here:

DISCLAIMER: This content (the description, images and videos) does not constitute medical advice or a treatment plan and is intended for general educational and demonstration purposes only. This content should not be used for self-diagnosis or self-treatment of any health, medical or physical condition. This content cannot replace professional advice or a visit to a doctor. Before using exercises against specific complaints, a doctor or physiotherapist should always be consulted to be on the safe side.