How to Use Exercise Resistance Bands to Strengthen Neck and Shoulder Muscles—Three Easy Steps

Neck and shoulder problems tend to occur simultaneously. The neck can cause pain to radiate down the shoulder and back. The shoulder can put a strain on the neck. They feed on each other. What can you do about this?

If you don’t want to go the surgical route, try what physical therapists recommend. Build and strengthen the muscles around the neck and shoulder. You would begin this process using simple latex exercise bands. Instead of using free weights or weight machines which can cause pain when the muscles are still weak, use the latex exercise bands. They will provide enough resistance until you are strong enough to use other means without pain. You can get these bands in three or four colors from your physical therapist, online websites, or a medical supplies store. With the following three easy resistance exercises that you can do at home, you will be on your way to neck and shoulder strength, a better posture, and less pain.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Red, green, blue, or gray exercise bands

1. 
   Shoulder height

   Take your red band. Hold it at about shoulder height in both hands. Put one end in each hand with your fist facing down. Keeping your arms straight, pull the band out to the sides, like you are stretching a piece of cloth. Do this movement slowly 10 times. Work up to 3 sets of ten.

2. 
   Waist height

   Grab the red band again. Hold one end in each hand with your fist facing down. Pull your elbows close to your body at hip or waist level. Pull the bands to the side again just like you did with step one but this time, at waist level and close to your body. Perform this movement slowly 10 times, feel the resistance, working up to 3 sets of 10.

3. 
   Hook around the door knobs

   Open one of your closet doors. Hook the gray band around both doorknobs. Hook it so that each side of the exercise band is equal in length. Stand a short distance away from the door. (Refer to my picture.) Pick up each side of the band and, keeping the band at hip height, slowly pull the bands out. Do this 10 times and work up to 3 sets of 10.

Tips & Warnings

• After you feel comfortable using the red bands, you can switch up to green, blue, or gray. Red is the easiest level in resistance band training. Green is the next level and gray is the highest level. When you are comfortable using the gray bands, you can make it more difficult by putting two gray bands together.
• Consult with a physician before embarking on any rehabilitation exercises or physical activities.
• These exercises can supplement more rigorous physical therapy once you have mastered them. The beauty of these strengthening exercises is that you can do them at home!
• Stop if you feel any pain at any time during the exercises.

Resources

• Thera-Band Flexbar Hand Exerciser
• How to Exercise When Injured-Tendonitis of the Shoulder

[Aristotleshand]

on 11/21/2009 Great article thanks for the exercise tips 5* rating and a rec.

[believeinfamily]

on 11/19/2009 Excellent article on exercise restraint bands to increase the strength in the neck and shoulder muscles. 5*

[mweise]

on 10/29/2009 It must be karma that I ran across this article on how to use resistance bands to strengthen my neck and shoulder muscles. I had a bad fibromyalgia attack today, centered in my neck and shoulders - this is really going to help! Thank you SO much for writing such an excellent and helpful article. 5*

[godfather25]

on 10/25/2009 Great exercise ideas!

[eclecticprof]

on 10/22/2009 Thanks for the detailed article on resistance bands. These are especially handy for apartment living where space is tight and noisy exercise is an annoyance.