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Band Dislocate
- 1 - Stand tall with your feet about shoulder-width apart and hold a resistance band in both hands with a wide overhand grip.
- 2 - Brace your core lightly and keep your ribs down to avoid arching your lower back.
- 3 - Start with the band resting in front of your thighs and your arms straight but not locked.
- 4 - Keeping tension on the band, slowly raise your arms overhead in a wide arc.
- 5 - Continue moving the band behind your head and toward your lower back only as far as your shoulders allow without pain or excessive back arching.
- 6 - Reverse the motion by bringing the band back overhead and down to the starting position in front of your thighs.
- 7 - Repeat for the desired number of controlled repetitions, adjusting your grip width as needed to maintain smooth, pain-free movement.
