Upper and Mid Back, Phase 4 · Exercise 1 of 4 MB-4 #1

Band Face-Pulls

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Back of shoulders and upper back

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 12 reps

You needA light elastic band, anchored just above eye level

Demonstration video: Banded Face Pull (E3 Rehab Exercise Library). Follow the steps on this page if the video differs.

Photos

Band Face-Pulls: Start: arms straight, band in front — Start: arms straight, band in front

Band Face-Pulls: End: band pulled toward the forehead, elbows wide — End: band pulled toward the forehead, elbows wide

Why it helps

This move works the muscles in the back of your shoulders and upper back, which support your spine and shoulder blades. It also opens up your chest, which counters the forward-slumped position most people fall into.

How to do it

Anchor the band slightly above eye level. A door hinge or pull-up bar works.
Hold one end of the band in each hand. Step back until taut. Arms straight out.
Pull the band toward your forehead, bringing your hands out to the sides. Elbows lead, hands trail.
Squeeze your shoulder blades together at the end. Pause 1 second.
Slowly return. Do 12 reps.

Too hard? Try this

Use a lighter band or step closer. Or pull the band to your chin instead of your forehead.

Too easy? Try this

Use a heavier band. Or hold each rep 3 seconds at the end.

Common mistakes

You let your hands lead and elbows trail.
Your shoulders shrug.
You arch your low back.

You should feel

Work in the back of your shoulders and between your shoulder blades.
Chest opens up.

You should not feel

Sharp pain in your neck or shoulder.
Pinching in the front of your shoulder.

Stop right away if

Sharp pain down your arm.
Numb or tingly hand.
Sudden weak grip.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program