The Lying Banded Dislocation

If you’ve been reading my articles for a while (and thank you if you have been!) then you already know that I’m a big proponent of using resistance band exercises such as Pull Aparts and Dislocations not “just” because using bands is a convenient way to keep the shoulders loose during your training days, but it’s also a great way to help you develop better posture. That’s especially crucial if you sit at a desk all day, the worse thing you can do to your body.

However, once I started to train clients over a year ago I began to notice something happening with them that I didn’t notice when performing Banded Dislocations on myself. When their arms reached the halfway point, which would be up in the air, their lower backs would arch. The arch itself was not that extreme, but it did raise a red flag for me, as the spine should always be in a neutral position as much as possible.

The Lying Banded Dislocation

In order to still be able to use this exercise effectively, without causing any unneeded spinal problems, the following variation will help you to prevent a unnecessary back pain as well as still loosen up your shoulders. All you’ll need is a mini resistance band, and either a towel or a pillow.

  1. Take your mini resistance band (you can also use a dowel rod or broom stick if you wish) and make sure to hold it at shoulder width or even slightly over shoulder width.
  2. Lie prone on the floor, your arms out in front of you and elbows locked, your face down on your pillow or towel.
  3. Using either a slow or moderate pace, begin to raise your arms up and over your head until the band or rod touches your lower back, just like a standard shoulder location. Then bring your arms back in front of you. This is one rep.
  • Always make sure to retract your scapula when performing this variation.
  • You notice that the range of motion is clearly limited. Don’t let that deter you; even with your arms starting out in front of you this is equally as effective. The difference is that since you’re now lying on the floor, your stomach now has something to press against, preventing that unwanted lower back arch.

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