Therapeutic exercise
Banded Row
Horizontal pull with elastic resistance, recruiting the rhomboids, middle trapezius, and latissimus dorsi. The fundamental pulling exercise in shoulder-girdle rehabilitation — re-balances the pectoral/dorsal ratio in patients with upper-crossed syndrome.
How to perform
- Starting position. Anchor a resistance band at chest height to a sturdy fixed point (doorknob, railing, or specific support).
- Step 2. Sit or stand facing the anchor, holding one end of the band in each hand with arms extended forward.
- Step 3. Pull the bands toward your ribs, keeping the elbows close to the trunk and driving the scapulae into retraction throughout the movement.
- Step 4. Hold the peak contraction for 1–2 seconds, feeling the squeeze between the shoulder blades.
- Return. Return slowly to the starting position over 3 seconds, keeping the trunk upright without compensating with the shoulders.
When not to perform
- Acute rotator-cuff injury
- Shoulder surgery in the first 8 weeks
- Symptomatic cervical disc herniation
- Lateral epicondylitis in an acute phase (worsened by gripping)
- Carpal tunnel syndrome in an acute phase
- Acute low back pain (if performed standing without trunk support)
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Prone T-Raise
Isolation of the middle trapezius and posterior deltoid in a prone position. Component of the Prone I/T/Y/W series — essential for re-balancing the shoulder girdle in patients with upper-crossed syndrome and scapular dyskinesia.
Wall Angels
Scapulothoracic mobilization in the posterior chain that corrects kyphotic posture. Indicated as an adjunct in cervical disc herniation to reduce compensatory overload.
Prone W-Raise
Combines glenohumeral external rotation with scapular retraction in a prone position, forming a W with the body. Simultaneously recruits the posterior rotator cuff and scapular stabilizers — ideal for advanced progression of the Prone series.