Exercises for the External Rotators

Rotator Cuff muscles are one of the most common injuries people experience.  The four small muscles of the shoulder can become weak/inflamed/torn very easily for a variety of reasons.

There are 4 exercises I recommend people do regularly to maintain strength in these four small muscles, and hopefully prevent injury!

images (9)
Exercise 1 &2:
1.  The picture on the left:  Hold one weight (light- 5 pounds max) and rotate that shoulder forward and down so that the arm is parallel to the floor, and the palm is facing the ground.  And then bring the arm back to the first position.  Try for 10 reps.
2.  The picture on the right:  Start with the arm in a 90 degree position with the palm facing behind you, as shown.  Rotate the shoulder up so that the arm is at 90 degrees and the palm is facing down.  Try for 10 reps.

images (10)

Exercise 3 & 4:
1.  The picture on the left:  Attach a band to a post perpendicular to your hip.  Step laterally to get some resistance on the band before you start the activity.  Keep the elbow plugged into the side.  Draw the palm towards the belly button and then in a controlled manner rotate it back to the start position.  Try for 10 reps.
2.  The picture on the right:  ** Not shown exactly.  Keep the same hand on the band as the last exercise and turn your body 180 degrees (face the other way).  Start with the palm into the belly button and then squeeze the shoulder blades together to rotate the arm out.  Try for 10 reps

Message me if you need a video on this one!  Rotator cuff injury?  Need some rehab?  Katherine@optimal-health-coaching.com

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s