The band row is a home exercise we teach for shoulder pain, both while a shoulder is being prepared for PRP and while it recovers afterward. Shut the band in a door at about chest height. Face the door holding one end in each hand. Draw your elbows straight back past your sides and pinch your shoulder blades together. Let the arms come forward slowly. Hold 2 seconds at the back. Repeat 10 times.
Your physician marks which exercises are yours on your home sheet. If this one is marked, do it twice a day unless your sheet says something else.
How do you do the band row?
- Get set: Shut the band in a door at about chest height. Face the door holding one end in each hand.
- Move: Draw your elbows straight back past your sides and pinch your shoulder blades together. Let the arms come forward slowly.
- Dose: Hold 2 seconds at the back. Repeat 10 times.
Why does the band row matter before and after PRP?
The muscles between and around your shoulder blades give the shoulder a steady base to work from. A steady base takes strain off the cuff.
A healing cuff does better when the shoulder blade underneath it moves well. Rows build that base so the tendon is not overworked.
Which mistakes should you watch for?
- Shrugging toward your ears.
- Leaning your body back to pull.
- Letting the band yank your arms forward.
When should you stop and call us?
Mild stretching, a little discomfort or some soreness the next morning is expected. Stop the exercise and call (314) 886-5092 if you notice:
- Pain that is sharp or stabbing
- Pain at least 2 points above your usual number that is still there an hour later
- Numbness, tingling or weakness that is new
- Dizziness or a change in your vision
- New swelling, heat or redness at an injection site
Call 911 for chest pain, trouble breathing or fainting.
Keep a log
Mark the log whenever you finish a session, and write down one pain score per day. Bring the log to each visit. Your technician counts how many days you did them and has you show one move so we can check your form.
What to remember
- Elbows back, shoulder blades together.
- Shoulders stay low.
- Control the return.
Show us you have it: Anchor the band in a door for us and do one slow row. Anything still unclear? Ask, and we will go over it with you again.
Other shoulder exercises
Keep reading: PRP for the rotator cuff, shoulder injuries after an accident.
This exercise belongs to our physiotherapy program for PRP and joint care, in which a physician orders and oversees every part of your care.
Not sure this exercise is right for you?
Your physician decides which exercises fit your shoulder and when to start them around an injection. Book an evaluation or get the free guide.
12174 Natural Bridge Rd, Suite 303
St. Louis, MO 63044