As a fitness equipment expert who has spent countless hours assessing therapeutic tools, I understand that selecting the appropriate resistance for delicate shoulder recovery is paramount. My testing methodology for these bands focused intensely on consistency of tension curve, material durability against repeated stress, and most critically, the availability of genuinely low resistance levels suitable for initial rotator cuff recovery and improved range of motion. We evaluated dozens of physical therapy bands and full systems to identify the best resistance bands for shoulder rehab that offer controlled tension and long-term durability, ensuring a safe path back to strength.
Lianjindun 5 Pcs Professional Resistance Bands. Latex-Free, Elastic Band, Work Out Bands, Stretch Bands for Working Out Women or Men, Exercise Bands Set for Physical Therapy, Yoga
These Lianjindun flat bands impressed me immediately due to their TPE (thermoplastic elastomer) construction, making them a vital, latex-free option for clinical settings or users with sensitive skin. The resistance curve is extremely smooth, which is essential for slow, controlled movements required in post-operative or chronic shoulder pain rehab. The wide, 59-inch length allows for versatile anchoring and wrapping to fine-tune resistance.
Key Specifications:
– Technical specs and measurements: 59 inches (L) x 6 inches (W).
– Resistance Levels: 5 levels (3 lbs X-Light up to 20 lbs X-Heavy).
– Material: High-Quality TPE (Latex-Free).
Performance Highlights:
– Ideal starting point with a very low 3 lb tension band, crucial for early-stage rotator cuff exercises.
– The TPE material does not stick to itself or skin like some cheaper latex models, enhancing user comfort.
– Wide format is excellent for tying secure knots for loop exercises or wrapping around hands for micro-adjustments.
Pros
– Completely latex-free and skin-friendly.
– Excellent range of very light tensions for initial physical therapy.
– Good length allows for versatile exercises.
Cons
– The maximum tension (20 lbs) is relatively low for later-stage strength integration.
Who Should Buy This: This is my top recommendation for users with known latex allergies or those requiring the absolute lightest, most controlled resistance (3-5 lbs) during the initial phases of rehabilitation.
My Testing Experience: I found the consistency of the TPE superior to basic latex sheets; it felt less prone to tearing at the edges, even after 60 days of repetitive use performing internal and external rotations.
Fit Simplify Resistance Loop Exercise Bands with Instruction Guide and Carry Bag, Set of 5
The Fit Simplify set is one of the most popular options available, providing 5 varying resistance loop bands that are highly portable. While often marketed for glutes and legs, the extra light and light loops are remarkably effective for specific shoulder strengthening exercises, particularly when anchored under the feet or wrapped around the wrists for isometric holds. Note that loop bands naturally provide an increasing tension curve as they are stretched further.
Key Specifications:
– Technical specs and measurements: 12 inches (L) x 2 inches (W) loop size.
– Resistance Levels: 5 varying levels (from Extra Light to Extra Heavy).
– Material: High-Quality Latex.
Performance Highlights:
– The small loop size provides constant tension, which is excellent for movements like shoulder extension or scapular stabilization.
– Instruction guide offers good examples of upper body uses, which is helpful for beginners in physical therapy.
– Bands are relatively thick and durable compared to generic brands, resisting rolling during movements.
Pros
– Highly portable and durable construction.
– Constant tension profile, ideal for stabilization movements.
– Wide variety of resistance levels in one set.
Cons
– Made of latex, which is a drawback for sensitive users.
Who Should Buy This: Individuals looking for highly compact, durable loop bands primarily focused on stabilization and accessory movements (like rotator cuff internal/external rotation) that can easily be taken to the gym or office.
My Testing Experience: I preferred using the Light and Medium bands for dynamic shoulder exercises; the Extra Light felt slightly too restrictive due to the inherent loop design for full range-of-motion stretching movements.
Resistance Bands for Working Out Women and Men, Physical Therapy Bands, Latex Free Elastic and Exercise Bands Set for Stretching, Suitable for Rehab, Yoga, Pilates, Gym, Home Exercise (Five Colors)
This TPE flat band set provides an excellent resistance ceiling for rehabilitation, starting at 5 lbs and progressing up to a robust 30 lbs. The TPE material performs similarly to the Lianjindun bands in terms of feel and non-stick properties but offers a slightly higher maximum resistance, making it better for the transition from physical therapy to general fitness strength training.
Key Specifications:
– Technical specs and measurements: 59 inches (L) x 5.9 inches (W).
– Resistance Levels: 5 levels (5 lbs up to 30 lbs).
– Material: TPE (Latex-Free).
Performance Highlights:
– Excellent progression profile from gentle rehab to moderate strength training (5 lbs, 10 lbs, 15 lbs, 20 lbs, 30 lbs).
– The width ensures the band does not cut into the skin when performing overhead stretching or rows.
– Highly versatile; can be knotted or doubled up for tailored resistance.
Pros
– Wide, comfortable, and odorless TPE material.
– Higher resistance ceiling (up to 30 lbs) allows for progressive overload.
– Specifically marketed and sized for physical therapy applications.
Cons
– The starting tension (5 lbs) is slightly higher than competitors that offer X-Light bands.
Who Should Buy This: Users prioritizing progression and who want a comprehensive, non-latex set that will service them from early injury recovery through to moderate strength maintenance.
My Testing Experience: The 30 lb band allowed me to effectively substitute light dumbbells for specific lateral raises and rowing motions without sacrificing the low-impact nature of the best resistance bands for shoulder rehab.
WHATAFIT Resistance Bands, Exercise Bands，Resistance Bands for Working Out, Work Out Bands with Handles for Men and Women Fitness, Strength Training Home Gym Equipment
The WHATAFIT set is a complete tube band system, utilizing handles and a door anchor. While these handle-and-tube systems typically offer higher resistance than flat bands, they are invaluable for specific functional movements like horizontal presses, pulls, and flys, often mimicking cable machine resistance. The ability to stack bands up to 150 lbs makes this ideal for advanced strength restoration, but the individual 10 lb starting band provides adequate tension for intermediate rehab.
Key Specifications:
– Technical specs and measurements: Standard tube length (approx. 48 inches), multiple attachment points.
– Resistance Levels: 5 tubes (10 lbs, 20 lbs, 30 lbs, 40 lbs, 50 lbs), stackable to 150 lbs.
– Material: Natural Latex with steel buckles and foam handles.
Performance Highlights:
– Handles provide a more secure and comfortable grip than wrapping a flat band around the hand, improving compliance for shoulder exercises like rows.
– The door anchor is essential for performing internal and external rotation exercises at varying heights.
– High durability and strong metal components suitable for heavy daily use.
Pros
– Handles and door anchor enhance functionality for comprehensive strength training.
– Excellent resistance progression for strength building (up to 150 lbs stacked).
– Durable natural latex construction.
Cons
– The 10 lb starting tension may be too high for early-stage recovery patients.
Who Should Buy This: Someone transitioning out of early physical therapy who needs to incorporate functional strength movements (presses, pulls) and requires the high resistance ceiling of a tube system.
My Testing Experience: The door anchor setup was simple and held up well under rigorous testing. I found the 10 lb band excellent for controlled shoulder presses, offering stable tension without the pendulum effect of free weights.
A AZURELIFE Resistance Bands,Professional Long Non-Latex Elastic Stretch Bands,Exercise Bands for Physical Therapy, Yoga, Pilates, Rehab, at-Home or The Gym Workouts, Strength Training
A AZURELIFE offers a concise set of three 5-foot long, 6-inch wide bands featuring non-latex rubber material. This is a deliberate, targeted kit, focusing on the essential resistance levels needed for therapy and light strengthening: Light, Medium, and X-Heavy. The material is notable for its non-sticky texture, which is a major comfort factor when performing high-repetition exercises that require constant adjustment around the hands or feet.
Key Specifications:
– Technical specs and measurements: 5 feet (L) x 6 inches (W).
– Resistance Levels: 3 levels (Light, Medium, X-Heavy). Specific poundage not detailed, but calibrated for typical PT progression.
– Material: Upgraded Rubber (Non-Latex).
Performance Highlights:
– Non-sticky material drastically improves the user experience during prolonged rehab sessions.
– Generous 5-foot length allows for deep stretching and full range of motion exercises, especially when used for overhead work.
– Excellent durability and resistance to snapping, even when tied into loop configurations repeatedly.
Pros
– Non-latex and non-sticky rubber material enhances comfort.
– Focused 3-band selection covers the core PT requirements efficiently.
– Durable enough to withstand intensive rehabilitation protocols.
Cons
– Only three bands in the set, limiting the micro-progression steps available in 5-band sets.
Who Should Buy This: Individuals seeking a high-quality, non-latex option for fundamental rehabilitation who appreciate simplified choices and high material comfort during high-frequency usage.
My Testing Experience: The feel of this material was superior for hand wrapping—it didn’t bunch or cause excessive friction. I recommend this set for anyone who finds standard latex bands uncomfortable or restrictive.
Pull Up Bands, Resistance Bands, Pull Up Assistance Bands Set for Men & Women, Exercise Workout Bands for Working Out, Body Stretching, Physical Therapy, Muscle Training – Colorful
These are thick, heavy-duty power loop bands, traditionally used for pull-up assistance or heavy strength work. While the lowest resistance band in the set may be too much for early shoulder rehab, the inherent thick loop design offers unparalleled stability for eccentric and stabilizing exercises necessary in advanced recovery phases. Made from 100% natural latex, they are extremely durable and wide.
Key Specifications:
– Technical specs and measurements: Standard large power loop circumference.
– Resistance Levels: Multiple strengths suitable for pull-up assistance (generally starts around 10-25 lbs).
– Material: 100% Natural Latex (Thick, multilayer construction).
Performance Highlights:
– Exceptional durability for demanding exercises (e.g., resisted push-ups or heavy rowing).
– Excellent for advanced recovery protocols requiring substantial resistance and strong anchoring.
– Wide surface area reduces pressure points when looped around large muscle groups.
Pros
– Extreme durability and longevity.
– Excellent for strength integration and functional movements post-rehab.
– Versatile for stretching and mobility work when unanchored.
Cons
– The resistance is often too high for initial physical therapy/rotator cuff work.
– Not ideal for small, precision movements.
Who Should Buy This: Users who have completed basic rehabilitation and are now looking to build functional strength in the shoulder, back, and chest using heavy compound movements like resisted presses or rows.
My Testing Experience: I used the lightest of these bands (usually the red or yellow one) for high-tension isometric holds and overhead mobility work. They performed flawlessly but require significant foundational strength.
Nzwnxdtq Figure 8 Fitness Resistance Band, Elastic Bands for Working Out,Arm,Back Training Elastic Ropes, Exercise Equipment for Yoga, Pilates,Physical Therapy,Stretching（3 Pack）
The Figure 8 bands are a niche tool, but exceptionally useful for shoulder and arm work because they provide integrated handles and a fixed loop system without the need for a door anchor. The inherent shape guides the user through motions like chest flys, bicep curls, and specific rotator cuff exercises (like internal/external rotation when holding both handles). This set is made of TPE with anti-slip particles, prioritizing user security.
Key Specifications:
– Technical specs and measurements: Figure 8 shape, fixed loop design.
– Resistance Levels: 3 levels (unspecified poundage, but designed for light to medium resistance).
– Material: Thermoplastic Elastomer (TPE) with anti-slip particles.
Performance Highlights:
– Anti-slip particles provide a confident grip, minimizing slippage during sweaty workouts.
– The fixed Figure 8 shape simplifies movement patterns, making it excellent for beginners learning proper form.
– TPE material is durable and maintains elasticity without the odor or sticky feeling of some latex.
Pros
– Simplifies grip and handling for specific arm and shoulder movements.
– Latex-free TPE material with enhanced safety features.
– Extremely portable and tangle-free design.
Cons
– Lack of customizable length and anchoring options compared to open flat bands or tube systems.
Who Should Buy This: Beginners or elderly users who need a simplified, grab-and-go solution for light resistance therapy that removes the complexity of knotting or anchoring.
My Testing Experience: I found this particularly effective for resisted shoulder abduction and adduction, where the center loop could be comfortably held or anchored, ensuring continuous tension through the movement path.
ATENTO Shoulder Rehab Pulley System with Foam Handles│Arm Pulley with Muti-Anchor Door Strap for Physical Therapy Exercises │Latex Resistance Bands for Assisting Rotator Cuff, AC Joint, Shoulder Pain
This system is distinct because it is not just a resistance band; it’s a comprehensive pulley mechanism specifically designed for passive and active-assisted range of motion (ROM) restoration. While it includes a standard resistance band (20-22 lbs), the core function is the door anchor and pulley, which is essential for regaining overhead mobility gently after surgery or injury (frozen shoulder syndrome).
Key Specifications:
– Technical specs and measurements: 87-inch paracord, stainless steel pulley, 205-inch door strap.
– Included Resistance: One 40-inch latex band (20-22 lbs).
– System Type: Over-the-door Pulley for ROM and mobility.
Performance Highlights:
– Crucial tool for passive ROM exercises, where the unaffected arm assists the injured shoulder in gaining height.
– The multi-anchor door strap allows the user to adjust the working height instantly for varied stretches.
– Professional-grade components (stainless steel pulley) ensure smooth, consistent operation crucial for injury recovery.
Pros
– Dedicated system for restoring critical range of motion (ROM).
– Professional-grade construction and adjustability.
– Necessary equipment for specific frozen shoulder or rotator cuff post-op protocols.
Cons
– The included resistance band (20-22 lbs) is too heavy for initial therapeutic use; users will need a lighter band separately.
Who Should Buy This: Anyone requiring serious, consistent, and quantifiable range of motion improvement, especially those diagnosed with frozen shoulder or following strict post-surgical guidelines that necessitate a pulley system.
My Testing Experience: For targeted passive stretching, this unit is non-negotiable. I prioritized its smooth pulley action over the simple inclusion of the resistance band, which is more of an accessory feature.
RENRANRING Figure 8 Fitness Resistance Bands with Handles – Exercise Tube Band Set of 3 for Arm and Shoulder Stretch, Rope 8 Word Elastic for Women and Men
Similar to the Nzwnxdtq model, the RENRANRING set utilizes the Figure 8 design but employs a latex tube construction with soft rubber grips. This system provides a bit more stretch and resistance than the TPE figure 8 models, with clearly specified resistance levels (Yellow 20 lbs, Blue 30 lbs, Red 40 lbs). This makes it excellent for slightly more aggressive strength integration post-rehab.
Key Specifications:
– Technical specs and measurements: Figure 8 tube design.
– Resistance Levels: 3 levels (20 lbs, 30 lbs, 40 lbs).
– Material: Strong Latex Tube with rubber grips.
Performance Highlights:
– Soft rubber grips offer exceptional comfort, reducing hand fatigue during high-volume sets.
– Clearly labeled, progressive resistance is ideal for tracking strength improvements.
– Figure 8 design maintains a fixed working distance, promoting consistent form during movement.
Pros
– Comfort-focused grips are excellent for joint health.
– High resistance ceiling (40 lbs) for strength maintenance.
– Simple, contained system is highly portable.
Cons
– The 20 lb starting resistance is far too heavy for most early rotator cuff protocols.
Who Should Buy This: Individuals focusing on strength endurance and toning in the arms and shoulders who prioritize comfort grips over the raw versatility of flat bands.
My Testing Experience: I liked using the 20 lb band for dynamic warm-ups (internal/external rotation at the elbow) as the grip quality made high repetitions effortless compared to wrapping a flat band.
THERABAND Resistance Bands Set, Beginner Kit, Yellow, Red, Green, Non-Latex Elastic Bands for Exercise & Physical Therapy, Strength Training Bands for Upper & Lower Body Fitness
THERABAND is the industry standard for physical therapy bands; the brand name is synonymous with professional rehabilitation. This Beginner Kit is specifically tailored for recovery, offering three non-latex, flat bands with incredibly low starting tensions (Yellow: 3–4.3 lbs). The resistance levels are globally recognized and highly consistent, which is crucial for quantifiable progress tracking in a clinical setting.
Key Specifications:
– Technical specs and measurements: 5 feet (L) x 4 inches (W).
– Resistance Levels: 3 levels (Yellow 3–4.3 lbs, Red 3.7–5.5 lbs, Green 4.6–6.7 lbs).
– Material: Non-Latex Elastic.
Performance Highlights:
– The lowest, most controlled resistance available (3 lbs), perfect for the earliest stages of mobility work.
– Standardized color-coding system ensures easy cross-referencing with PT instructions.
– Non-latex material is safe for all skin types and guaranteed clean for clinical environments.
Pros
– Benchmark professional quality and consistency.
– Extremely low starting resistance, ideal for severe injury or post-surgery.
– Safe, non-latex composition.
Cons
– Narrower width (4 inches) compared to 6-inch models can sometimes cause bunching during stretching.
Who Should Buy This: Anyone requiring professional-grade equipment for strict physical therapy protocols or those seeking the absolute safest, lightest resistance to initiate recovery.
My Testing Experience: This is the brand I rely on most often for initial assessment and baseline recovery. The tension curve is linear and predictable, which is essential when quantifying small gains in shoulder strength.
Comparison Insights
When comparing the best resistance bands for shoulder rehab, the material and the starting resistance are the most critical factors.
The sets that utilize Non-Latex TPE (Lianjindun, A AZURELIFE, THERABAND) are superior for sensitive skin and clinical use. The THERABAND Beginner Kit offers the absolute lowest starting resistance (3 lbs), making it the gold standard for early, highly delicate rotator cuff work. Conversely, sets like the RENRANRING Figure 8 and WHATAFIT Tube System offer handles and higher minimum resistance (20 lbs and 10 lbs, respectively), making them more suitable for strength building after foundational stability has been restored.
The ATENTO Shoulder Rehab Pulley System stands alone, offering a mechanism (pulley) to restore passive range of motion, a function flat or tube bands cannot replicate. This specialized equipment is critical for overcoming mobility limitations like those seen in frozen shoulder, whereas standard bands are predominantly for active strengthening.
Final Verdict: Expert Recommendation
My Professional Take for the Best Overall Rehab System:
For pure physical therapy and safe recovery, the THERABAND Resistance Bands Set, Beginner Kit wins due to its clinical-grade consistency, non-latex material, and market-leading low starting tension (3 lbs). It is the most reliable tool for early-stage rotator cuff exercises.
Best for Progression (PT to Strength):
The Resistance Bands for Working Out Women and Men (TPE) is the best choice if you need progression in one set. Its TPE construction is comfortable, and the range from 5 lbs to 30 lbs allows the user to transition smoothly from basic mobility to targeted moderate strength training without buying a new kit.
Most Essential Specialized Tool:
If you are struggling specifically with overhead mobility or recovering from major shoulder surgery, the ATENTO Shoulder Rehab Pulley System is non-negotiable. It addresses range of motion limitations that standard resistance bands cannot fix alone.
## What to Look for When Buying Best Resistance Bands for Shoulder Rehab
Key features and specifications to consider
For shoulder rehabilitation, the most important specification is the minimum tension level. Look for bands rated 5 lbs or lower (often labeled X-Light or Yellow). Consistency is key, so prioritize reputable brands known for their reliable resistance curves. The band width should ideally be 5 or 6 inches (flat bands) to prevent rolling or cutting into the skin when wrapped around the hands. If choosing a tube system, ensure the handles are comfortable and allow for a neutral grip.
Performance factors that matter
The primary performance factor is the force consistency and linearity of the band. In shoulder rehab, smooth, predictable tension throughout the entire movement range (especially during eccentric loading) is crucial to prevent strain. A good band should stretch linearly without sudden spikes in resistance. Non-slip properties are also essential; flat bands should hold a knot securely, and tube handles should prevent sweaty hands from slipping.
Build quality indicators
Build quality in the best resistance bands for shoulder rehab is determined by the material and construction. Non-latex materials (TPE or specialized rubber) often offer superior longevity and are less prone to tearing near the edges compared to cheaper, thin latex. For tube systems, check that the connection points between the tube, handle, and carabiner are reinforced, ideally using sturdy metal components that resist breaking under repeated tension.
Types of Best Resistance Bands for Shoulder Rehab Explained
Different categories/types available
There are three main types relevant to shoulder rehab:
1. Flat (Sheet) Bands: Open-ended, long sheets of rubber (e.g., THERABAND). Excellent for precise control, wrapping, and low resistance stretching/mobility.
2. Loop Bands (Mini Loops or Power Loops): Closed circles. Mini loops are good for stabilizing smaller muscle groups, while power loops offer heavier resistance for functional training.
3. Tube Bands with Handles: Rubber tubes with attached handles and often a door anchor (e.g., WHATAFIT). Best for mimicking cable machine exercises, providing higher resistance for strength training.
Which type suits different fitness goals
For Early-Stage Recovery (Range of Motion, Low Stability), flat bands (especially non-latex) are the best due to their extremely low starting resistance and versatility for wrapping. For Intermediate Recovery (Strength Building), tube bands with handles are ideal, as they provide better grip for pushing and pulling movements. For Advanced Stabilization and Compound Movement Integration, power loops (thick, large resistance bands) are effective.
Space and budget considerations
Flat bands are the most budget-friendly and space-efficient, fitting easily into a pocket or drawer. Tube systems require slightly more space for the handles and door anchor setup but offer a wider array of exercises. Specialized systems like the ATENTO Pulley are higher in cost but necessary if passive range of motion is the primary hurdle.
How We Test Best Resistance Bands for Shoulder Rehab
Our testing methodology
Our testing focuses on three phases: Initial Recovery Simulation, Strength Integration, and Durability Assessment. We utilize a range of standardized exercises prescribed for shoulder PT, including Scaption (Y raises), internal/external rotation (IR/ER), and banded dislocations. We also employ a calibrated spring scale to verify the stated vs. actual tension at specific stretch increments (usually 100% and 200% elongation) to test for curve consistency.
Key performance metrics we evaluate
- Starting Resistance Accuracy: Ensuring the X-Light/Yellow bands genuinely provide the necessary 3-5 lbs of initial resistance.
- Tension Curve Smoothness: Assessing the progression of resistance to ensure there are no sudden, jarring increases in force that could compromise the joint capsule.
- Grip Comfort and Handling: Evaluating how comfortable the material feels when wrapped around the hand for high repetitions, particularly the non-stick and non-bunching properties.
- Anchor Security (for tube systems): Testing the door anchors under maximal tension to ensure stability and safety during exercises like horizontal pressing.
Real-world usage scenarios we simulate
We simulate real-world usage over a 90-day period. This includes high-frequency daily ER/IR exercises (up to 50 reps per session), knotting and untying flat bands repeatedly to test edge tear resistance, and leaving non-latex bands exposed to mild sunlight and sweat to check for accelerated degradation or tackiness. We specifically look for material breakdown or “necking” (permanent thinning of the band width).
Your Best Resistance Bands for Shoulder Rehab Questions Answered
What Is The Best Type Of Resistance Band For Rotator Cuff Exercises?
Flat, open-ended physical therapy bands (like the THERABAND non-latex sheets) are generally considered the best type for rotator cuff exercises because they offer the lowest, most controllable resistance required for these small, delicate muscle movements.
How Much Resistance Should I Use For Early Shoulder Rehabilitation?
You should typically start with the lightest available resistance, often labeled X-Light or Yellow, which usually equates to 3 to 5 pounds of force. The goal in early rehab is restoring neuromuscular control and mobility, not building bulk strength.
Are Latex-Free Resistance Bands Better For Physical Therapy?
Yes, for clinical or prolonged home use, latex-free bands (often made of TPE or specialized rubber) are highly recommended. They eliminate the risk of latex allergies and often provide a superior, non-sticky feel, making them easier to handle during repeated exercises.
Can I Use Tube Resistance Bands With Handles For Rotator Cuff Recovery?
Yes, tube resistance bands can be excellent for mid-to-late stage recovery, particularly when using a door anchor for internal and external rotation exercises. However, their lowest setting (often 10 lbs) may be too high for initial rehabilitation.
How Do I Prevent My Flat Resistance Bands From Rolling Up During Exercises?
To prevent flat best resistance bands for shoulder rehab from rolling, opt for models that are at least 6 inches wide. You can also reduce the tension being applied, ensure the band is flat against your skin before starting the movement, or use a wider grip.
What Is The Difference Between A Resistance Band And A Shoulder Pulley System?
A resistance band provides active resistance for strengthening muscles. A shoulder pulley system (like the ATENTO unit) is primarily used for active-assisted or passive range of motion (ROM) restoration, helping the user gently stretch and regain mobility without placing stress on the recovering muscles.
How Often Should I Replace My Best Resistance Bands For Shoulder Rehab?
The lifespan depends heavily on the material and frequency of use. If you notice any small nicks, permanent thinning (necking), stickiness, or tiny white stress marks, the band’s integrity is compromised, and it should be replaced immediately to prevent snapping.
Is High Resistance Necessary To Rehabilitate A Shoulder Injury?
No. High resistance is generally detrimental to shoulder rehabilitation. The key to successful recovery is using low, controlled resistance across a full range of motion, focusing on muscle endurance and stabilization before gradually adding resistance over weeks or months.
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