The band row is an upper back exercise for shoulder pain. Facing a door with the band anchored at chest height, you draw both elbows back, pinch the shoulder blades, pause two seconds and let the arms return slowly. You repeat it ten times.
This is one of the home exercises in our physician-directed physiotherapy program. Only do it if it is marked on the home exercise sheet your physician gave you. Unless your sheet says otherwise, do your checked exercises twice a day, every day.
How do you do the band row?
- Get set: Anchor the band in a closed door at chest height. Stand facing the door and hold one end in each hand.
- Move: Draw your elbows back and pinch your shoulder blades together. Let your arms return slowly.
- Repeat: Hold two seconds. Repeat ten times.
Why does the band row help shoulder pain?
Your shoulder sits on a platform built by the upper back and shoulder blade muscles. Stronger ones keep the shoulder stable and help you stand up straight, which also eases strain on the neck.
How does it fit with your pain procedures?
After a shoulder injection or an orthobiologic treatment, your physician tells you when to start and which exercises to skip for now. The shoulder heals best when it keeps moving in a range it can tolerate.
What mistakes should you avoid?
- Shrugging your shoulders up.
- Leaning backward to pull.
- Letting the band yank your arms forward.
When should you stop and call us?
Feeling a light stretch, some effort, or mild soreness the next morning is expected. Stop the exercise and call (314) 481-5000 if you notice:
- Pain that is sharp or stabbing
- Pain that climbs two or more points above your usual level and stays up for over an hour
- Numbness, tingling or weakness that is new
- Dizziness or any change in your eyesight
Chest pain, trouble breathing or fainting is an emergency: call 911.
Why keep an exercise log?
Mark one check each time you finish your exercises, and write down one pain number a day. Bring the log to each visit. Your technician tallies the days and has you show one exercise, so any form problem gets caught early.
What to remember
- Elbows back, shoulder blades together.
- No leaning back.
- Control the band on the return.
Show us you have it: Do one band row for your technician, including a slow return. If any part is unclear, ask, and we will walk through it again at your next visit.
Other shoulder exercises in the program
- Pendulum Exercise for Shoulder Pain
- Wall Walk Exercise for Shoulder Pain
- Band External Rotation for Shoulder Pain
- I Raise Shoulder Exercise
- Y Raise Shoulder Exercise
- T Raise Shoulder Exercise
- A Press Shoulder Exercise
Related reading: shoulder pain we treat, what the exercise research shows for rotator cuff pain, frozen shoulder.