Band/Cord Pull

Why do this?

Unlocks, contracts and flexes the shoulder blades. Helps to open the chest and release tension in the upper spine. Very good for improving position in the saddle.

What it does for me:

This is one of those light bulb images for me. By moving my shoulder blades down and together, just what this stretch encourages, my chest automatically opens up and out. Now, I rely more on my upper and lower spine for balance and less on my hands and horse’s neck.

This stretch requires “Theraband” or sport cord.

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for symmetrical range of motion.

Go for quality of movement, not quantity.


Sit at a table with your elbows on the table.
Hold the cord in both hands, hands about 1 foot apart, so there is no slack in the cord.
Keeping your elbows on the table, pull cord apart to about 90 degrees.
Your shoulder blades will naturally move downward and together. That's what you want.
Make sure your elbows stay in front the respective lines of your upper arms on each side.
Hold for 5 seconds.
Come back to the starting position.
Repeat.
Begin with 10 – 20 repetitions.
Work up to 3 sets of 20 repetitions with a 30 – 60 second rest in between each set.