If you feel stiff around your upper body, it is time to stretch those shoulders. And for that, resistance bands are just what you need. They are incredible tools to gain flexibility and strength in your shoulders.

Thus, in this article, I will lead you up through 10 resistance band shoulder exercises you can perform right in the comfort of your home. All you have to do is to keep your position still and execute these exercises in a controlled manner.

Check them out:

1. Resistance Band Overhead Shoulder Press

Image Credits: Get Healthy U

Stand with both feet on the center of the band;
Make sure your shoulder are hip-width apart;
Bring the handles of the band above shoulders;
Your elbows should be bent at 90 degrees;
Then, press arms straight up, keeping shoulders down;
Slowly lower back above shoulders;
Aim for 3 sets of 10 reps.

2. Standing Reverse Fly with A Resistance Band

Image Credits: Healthy How Stuff Works

Start the position by standing straight;
Make sure you are wrapping the ends of the resistance band in your hands;
Keep your arms straight;
Then, start stretching the resistance bend by pulling arms out to sides;
Make sure you squeeze your shoulder blades while pulling;
Then, slowly return to start position;
Aim for 3 sets of 10 reps.

3. Overhead Pull with A Resistance Band

Image Credits: Shape

Stand straight with your feet wider than your hips;
Make sure your knees and toes are turned slightly out;
Hold a folded band pulled taught overhead;
While you are lowering into a plié, bend your knees over toes;
Then, while keeping shoulders stacked over hips, pull the band with your arms as wide as possible;
Then, pull the band down to your chest;
Aim for 3 sets of 10 reps.

4. Resistance Band Tricep Kickbacks

Image Credits: Womanista

Stand straight with feet hip-width apart;
Step on top of the resistance band;
Make sure you are holding the handles with both hands;
Hinge yourself forward with a straight back;
Bend your arms at 90 degrees with the elbows tucked into your sides;
With your back straight, head in line with your torso;
Make sure your upper arms are on your sides;
Exhale and extend both arms behind you;
Squeeze the triceps and extend the arms far enough to feel them contract;
While inhaling, bring the hands forward again;
Maintain the position of your elbows tucked in;
Aim for 3 sets of 10 reps.

5. Resistance Band Lateral Raise

Image Credits: MelJvN

Stand with your feet shoulder width apart;
Then, you need to slightly bend the knees;
Keep your abs tight, arms down at your sides and both hands on the handles;
Secure the band under the arches of your feet;
Roll the shoulders back and down;
With your elbows slightly bent, exhale as you lift your arms out to the sides;
Inhale as you lower your arms to the starting position;
Aim for 3 sets of 10 reps.

6. Resistance Band Front Raise

Image Credits: Bodylastics

Stand on the band with your hips width apart;
Then, grip a handle in each hand;
Make sure you stand up straight with your back, head, keeping your chest up, and your abs tight;
Your arms should be straight with palms facing your thighs;
Start raising your arms up, until your hands are at eye level;
Aim for 3 sets of 10 reps.

7. Resistance Band Shoulder Pull Down

Image Credits: Dynapro Direct

Attach the band to a high door anchor;
Stand straight a couple feet back from the door;
Lean forward from the hip, keeping your back straight;
Then, with your arms extended up in front of you, grab the handles;
Keeping your arms straight, extend the shoulder to pull the handles down to your thighs;
Pause at your thighs, squeezing your triceps and biceps;
Aim for 3 sets of 10 reps.

8. Resistance Band Upright Row

Image Credits: Women’s Health & Fitness

Stand with both feet on top of the band;
Your position should be at about hip-width apart;
Make sure you criss-cross the bands in each hand to create an ‘X’;
Start with your arms down, with the handles on top of thighs;
Slightly bend your elbows;
Keep your handles close to your body;
Start pulling them straight up towards your chest;
Move up until your arms are parallel to the floor;
Pause for a second at the top, then lower back down, and repeat;
Aim for 3 sets of 10 reps.

9. Resistance Band Cross Shoulder Chop

Image Credits: Tone It Up

Place your band under your right foot;
Stand straight with your feet wider than your shoulders;
Grab the handle with both your hands;
Then, twist your torso to the right;
Hold your arms at a 45-degree angle;
Keep your knees slightly bent;
Make sure your arms stay extended with a slight bend at the elbows;
Return to start using the same motion;
Aim for 3 sets of 10 reps.

10. Resistance Band Behind the Back Shoulder Stretch

Image Credits: Fit Body Tech

Stand straight and place the resistance band under your toes;
Hold the band with your hands on your side;
Make sure to stand tall and engage your glutes and abs;
As you lift your both hands over your head, pull the band as tight as you can;
Aim for five sets of 10 reps on each arm.