Theraband Rows
Shoulder/Upper Back
Phase 4
Sets
Reps
3
3
Week: 6-12
Theraband Rows
Purpose: Strengthen the mid-back and shoulder blade muscles to improve shoulder mechanics and posture.
Equipment: Resistance band anchored at chest height.
How to do it:
1) Stand tall holding the band with arms extended in front of you.
2) Pull elbows back along your sides, squeezing shoulder blades back and slightly down.
3) Pause 1–2 seconds, then return slowly to the start with control.
Common cues:
- Keep ribs down (don’t arch your back).
- Avoid shrugging the shoulders.
- Keep wrists neutral.
Dosage: 3 sets of 12 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.
Progression:
- Increase band resistance or step farther from the anchor.
- Add a longer pause at the end of the pull.
Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.