Seated band pull-down (from shoulder height)

How to move

1. Loop a resistance band over something solid above head height in front of you, such as a door anchor on the hinge side of a closed door. Sit facing it with your brakes on, a little more than an arm's length away.
2. Hold one end of the band in each hand, arms straight out in front of you at shoulder height and no higher, palms facing down or in. The band should be just taut.
3. Sit tall and draw your shoulder blades gently down.
4. Pull both arms down and back in an arc until your hands are beside your hips, keeping your elbows almost straight.
5. Pause, then let your arms rise slowly back to shoulder height.

Form cues

• Long arms, shoulders down.
• Pull to your pockets.
• Stop at shoulder height on the way up.
• Avoid: shrugging, leaning back to finish the pull, or letting the band snap your arms up.

Practice and cautions

3 sets of 8, 3 days a week with a rest day between, as in the STOMPS programme and the primary care guide. For the first 2 to 4 weeks, set the band so the reps don't hurt; after that, use a band you can only just manage 8 times. In a randomised trial of 80 people with paraplegia and long-standing shoulder pain, a programme with this pull-down among its 4 strengthening exercises cut pain to about a third; the exercise hasn't been tested on its own. In 223 people with paraplegia, weaker muscles that pull the arm in went with new shoulder pain. Easier: one arm at a time, a lighter band or a smaller range. Harder: a stronger band, or start with your arms out to the sides at shoulder height and pull them down to your sides.

Check the band for nicks and tug-test the anchor before every set. Stop if it brings on shoulder pain: spinal cord injury guidance says strengthening exercises shouldn't be painful, and a physiotherapist can check your shoulder, your transfers and how you push. If your spinal cord injury is at the sixth thoracic level (T6) or above, know the signs of autonomic dysreflexia: a pounding headache, flushing or sweating above your injury, or a stuffy nose. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.