Shoulder and Hip Progressions utilizing the Versaloop
These exercises are focused on strengthening the deep stabilizing muscles of the shoulder and hip, while challenging other body parts. The exercises are listed in order of relative difficulty. Before beginning an exercise routine, make sure you are healthy enough to exercise, and have clearance from your doctor or physical therapist, if necessary. These exercises are intended for those with healthy, non-injured shoulders and hips. If you have suffered an injury, speak with your doctor or physical therapist before attempting them. These exercises are not meant to take the place of physical therapy. Enjoy and Stay Strong!
Rotator Cuff Stability Exercises
Unilateral External Rotation
Set Up:
Fold a towel and place it between your ribcage and inside of your right elbow so your elbow is slightly in front of (and out to the side of) your shoulder. Grasp the loop in both hands and bend your elbows to 90 degrees.
The Movement:
Squeeze your shoulder blades together, then turn out your right forearm, until you feel ample tension in the band. Return your right hand to the center with control and relax your shoulders. Repeat on the right side for the number of repetitions, then switch the towel and perform for the left arm.
Bilateral External Rotation
Set Up:
Tuck your elbows against your rib cage, slightly in front of your shoulders. Grasp the loop in both hands, or loop the versaloop between your index fingers and thumbs with your palms facing up. Bend your elbows to 90 degrees.
The Movement:
Keeping your elbows tucked into your sides, squeeze your shoulder blades together, then separate your hands, until you feel ample tension in the band. Return both hands to the center with control and relax your shoulders. Repeat for the desired repetitions.
Star Pattern vs Wall
Set Up:
Loop the versaloop around your wrists, with your arms straight and your palms/fingertips against a wall in line with your chest. Keep your weight distributed on your feet without leaning your weight onto your hands.
The Movement:
Squeeze your shoulder blades together, then move your right hand slightly above and to the right of your shoulder. Return the hand back to the start position. Repeat these movements to the right, then to the right and below the chest. Perform all three positions with the left arm. Perform for the desired number of stars.
Prone Press Out
Set Up:
Lay on the floor with your versaloop wrapped around your wrists, and your palms facing each other. Engage your back muscles to move your chest away from the floor, keeping your head facing down. Maintain the space from your chest and the floor throughout the movement.
The Movement:
While squeezing your shoulder blades together and creating some tension in the versaloop, extend your arms until they are straight out, and return to the starting position. Repeat for the desired reps, paying attention to maintaining the tension in the loop, as well as the squeeze in the shoulder blades.
Prone Star Pattern
Set Up:
Loop the versaloop around wrists, and get into push up position (arms straight with your hands in line with your chest).
The Movement:
Squeeze your shoulder blades together, then move your right hand slightly above and out to the side of your shoulder. Return the hand back to the start position. Repeat to the side, then below the chest and out to the side. Perform all three positions with the left arm. Perform for the desired number of stars.
Overhead Press with Versaloop
Set Up:
Loop the versaloop around your wrists, then grasp the dumbbells, having them lined up above your elbows, with your palms facing each other. To put less pressure on your lower back, bring one leg back for a staggered stance.
The Movement:
While squeezing your shoulder blades together and creating some tension in the versaloop, extend your arms overhead until they are straight, and return to the starting position. Repeat for the desired reps, paying attention to maintaining the tension in the loop, as well as the squeeze in the shoulder blades.
Hip Stability Exercises
4 Way Hip
Set Up:
Loop the versaloop around your ankles, and stand in an athletic stance (slightly squatted position: hips shifted back and down, with a slight knee bend). You should feel your weight distributed more toward the heels. Elevate the moving foot slightly off the ground.
The Movement:
While maintaining your shoulders over your hips, kick out the moving leg to the side a few inches, then return toward the starting position. Repeat for the desired reps, then either switch legs and perform in that direction, or kick out to the next direction (forward, across the standing foot, backward).
1 Way Hip across Metatarsals
Set Up:
Loop the versaloop around the base of your toes, and stand in an athletic stance (slightly squatted position: hips shifted back and down, with a slight knee bend). You should feel your weight distributed more toward the heels. Elevate the moving foot slightly off the ground.
The Movement:
While maintaining your shoulders over your hips, kick out the moving leg to the side a few inches, then return toward the starting position. Repeat for the desired reps, then switch legs).
Lateral Band Walk
Set Up:
Loop the versaloop around ankles, and stand in an athletic stance (slightly squatted position: hips shifted back and down, with a slight knee bend). You should feel your weight distributed more toward the heels.
The Movement:
While maintaining your shoulders over your hips, push off the trailing foot and step to the side. Step in the same direction with the trailing leg, bringing the trailing leg toward the leading leg, while maintaining some tension in the versaloop. Repeat for the desired strides, then switch to the other direction.
Band Walk: Star Pattern
Set Up:
Loop the versaloop around your ankles, and stand in an athletic stance (slightly squatted position: hips shifted back and down, with a slight knee bend). You should feel your weight distributed more toward the heels.
The Movement:
While maintaining your shoulders over your hips, push off the trailing foot and step in the front diagonal direction. Step in the same direction with the trailing leg, bringing the trailing leg toward the leading leg, while maintaining some tension in the versaloop. Return the trailing leg toward the original start position, then bring the forward leg back as well, maintaining some tension in the versaloop. Repeat to the side, then back-diagonal direction, then have the other leg initiate the same steps. Perform for the desired number of stars.