The shoulder is a complex joint with a large range of motion. It’s important to keep the muscles and tendons around the shoulder healthy and strong to avoid injury. External shoulder rotation is an exercise that can help achieve this.
Read on to learn more about how to do an external shoulder rotation, its benefits, and some tips for proper form.
What is an external shoulder rotation?
An external shoulder rotation is a movement that involves lifting the arm up and out to the side. This exercise works the muscles and tendons around the shoulder, including the rotator cuff.
The rotator cuff is a group of four muscles and tendons that attach the upper arm bone to the shoulder blade. These muscles help lift the arm and rotate it outward. Strengthening the rotator cuff can help prevent shoulder injuries.
Benefits of a external shoulder rotation
The shoulder is a ball and socket joint that allows for a large range of motion. The shoulder can rotate in many directions, but one of the most important rotations is external rotation.
External rotation is the rotation of the shoulder blade away from the spine. This movement is important for activities such as throwing a ball or reaching overhead.
External rotation of the shoulder can help to improve range of motion and flexibility. It can also help to improve strength and stability in the shoulder joint.
External rotation can also help to improve posture and alignment. When the shoulder blade is properly aligned, it can help to reduce strain on the muscles and joints in the upper back and neck.
External rotation is an important movement for athletes and everyday activities. It can help to improve performance and reduce pain and discomfort.
If you are experiencing pain or stiffness in your shoulders, consult with a doctor or physical therapist to determine if external rotation may help you regain mobility and strength.
How to Do an external shoulder rotation With Proper Form
External shoulder rotation is a great way to improve your shoulder range of motion and increase the health of your rotator cuff muscles. It can also help improve your golf game!
To do an external shoulder rotation, you’ll need:
- Resistance band
- Door anchor
- Sturdy doorframe
Step 1: Anchor the resistance band to the doorframe at shoulder height. Step through the band and hold it with your opposite hand. Your arm should be extended straight out from your shoulder.
Step 2: Rotate your arm out to the side, keeping your elbow bent. Pause when you feel a good stretch in your shoulder, then slowly return to the starting position. Repeat 10-15 times.
Tips for doing external shoulder rotation correctly
Here are a few tips to help you get the most out of your external shoulder rotation:
1. Use a resistance band that provides enough resistance to challenge your muscles without causing pain.
2. If you feel pain in your shoulder, stop the exercise and consult with a doctor or physical therapist.
3. Start with 10-15 repetitions and gradually increase as you get stronger.
4. Keep your elbow bent to about 90 degrees throughout the exercise. This will help target the rotator cuff muscles more effectively.
5. focus on maintaining good posture throughout the exercise. Avoid hunching over or rounding your shoulders.
Variations of external shoulder rotation
If you want to add variety to your shoulder exercises, there are several ways to do an external shoulder rotation.
1. Use a different resistance band. You can use a lighter or heavier band to make the exercise more challenging.
2. Add a weight to your hand. Hold a dumbbell or other weight in your hand while you perform the exercise.
3. Do the exercise standing up. Anchor the resistance band at waist height and extend your arm out to the side at shoulder height. This will make the exercise more challenging and target your core muscles as well.
4. Use a cable machine instead of a resistance band. Set the weight and pulley height so that your arm is extended straight out from your shoulder. Perform the exercise as described above.
