Sean CooneyOwner, RESPORT Chiropractic & Physical Therapy · Owner at RESPORT Chiropractic & Physical Therapy

3 Essential Banded Upper Body Movements for Shoulder Mobility and Stability #ShoulderMobility

10 Jun 2026 · 2 min

Watch on YouTube

2:00

In this instructional segment, the presenter walks viewers through three core banded upper‑body exercises designed to improve shoulder mobility, stability, and upper‑back strength. The routine begins with banded pull‑aparts, emphasizing palms‑up positioning, elbow lockout, scapular retraction, and a stretch across the pectorals. Next, banded pulldowns are demonstrated with arms overhead, palms facing away, a controlled descent to a T‑position while keeping the neck relaxed, targeting the upper‑back muscles. Finally, banded pass‑throughs are performed starting with hands at the waist, palms facing the body, moving the arms overhead and around in a large circular motion to stretch the shoulders and maintain a relaxed neck and upper back. Throughout, the instructor cues proper form, muscle engagement, and breathing, reinforcing the three movements as a concise shoulder‑mobility circuit.

Chapters

Today we're going to go through our 3 banded upper body movements that we give out here. We are targeting shoulder mobility and stability movements and gaining some strength in our upper back muscles. So our first movement here is going to be our banded pull-aparts. So we're starting with those palms out in front, palms up, locking those elbows out all the way, and we are controlling that band, squeezing those shoulder blades together, bringing that band as far back as we can go here. Good. We should feel this stretch across the front of our pec muscles here. Get one more rep there. Awesome. We should feel that tension release as we continue throughout those movements. Our second movement here is going to be our banded pulldowns. So we're starting with our arms overhead, palms facing away from us, dropping those arms straight down to a T, trying to keep the neck nice and relaxed here as Phoebe is doing, and controlling that band as we lift overhead. Good. We're trying to keep those muscles engaged between our upper back Awesome. And then we're going to go into our 3rd movement here. So starting with those hands in front, down by our waist. Good. Palms are facing you to start here, and we're gonna go palms facing you, and we're starting into those pass-through movements. So coming up and over our head here, pushing those arms away from our body. Should feel a nice stretch here through the shoulders. We want to think about making as big of a circle as we can start to finish. here, pushing those hands away in the back. Good. Focusing on making sure this neck and upper back is staying relaxed as we rotate through, and then pressing forwards from the bottom. Get one more rep there. Awesome. So again, those 3 movements were our pull-aparts, our pull-downs, and our pass-throughs.