Exercises For External Rotation

External rotation is an essential movement in the body, particularly in the shoulders. It refers to the rotation of a joint away from the midline of the body. When it comes to the shoulders, external rotation is crucial for arm movements such as throwing, reaching, and lifting weights.

However, many people experience shoulder pain and discomfort due to poor external rotation mobility. This can be caused by various factors such as poor posture, injury, or overuse. Fortunately, several exercises can help improve external rotation mobility and reduce pain. Here are some exercises for external rotation that you can try:

1. External Rotation with a Band

This exercise is great for strengthening the rotator cuff muscles and improving external rotation mobility. To do this exercise, follow these steps:

1. Attach a resistance band to a stationary object such as a doorknob or a pole.
2. Hold onto the band with one hand and stand with your side facing the object.
3. Bend your elbow 90 degrees and keep it close to your waist.
4. Slowly rotate your arm away from your body, keeping your elbow in the same position.
5. Return to the starting position and repeat for 10-15 repetitions.

2. Shoulder External Rotation with a Dumbbell

This exercise is also great for strengthening the rotator cuff muscles and improving external rotation mobility. To do this exercise, follow these steps:

1. Hold a dumbbell in one hand and sit on a bench or chair.
2. Rest your elbow on your thigh and keep your forearm perpendicular to the ground.
3. Rotate your arm away from your body, keeping your elbow in the same position.
4. Return to the starting position and repeat for 10-15 repetitions.
5. Switch to the other arm and repeat the exercise.

3. Sleeper Stretch

This exercise is great for improving external rotation mobility and reducing pain in the shoulder. To do this exercise, follow these steps:

1. Lie on your side with your affected shoulder on top.
2. Bend your elbow 90 degrees and keep it close to your waist.
3. Use your other hand to gently push your forearm towards the ground until you feel a stretch.
4. Hold the stretch for 15-30 seconds.
5. Repeat the exercise for 2-3 sets.

4. Cross-Body Stretch

This exercise is great for improving external rotation mobility and reducing pain in the shoulder. To do this exercise, follow these steps:

1. Stand with your feet shoulder-width apart.
2. Bring your affected arm across your chest and hold it with your other hand.
3. Gently pull your arm towards your chest until you feel a stretch in your shoulder.
4. Hold the stretch for 15-30 seconds.
5. Repeat the exercise for 2-3 sets.

5. YTWL Exercises

YTWL exercises are great for strengthening the shoulder muscles and improving mobility. To do these exercises, follow these steps:

1. Lie face down on a bench or stability ball with your arms hanging towards the ground.
2. Form the shape of the letters Y, T, W, and L with your arms.
3. Hold each position for 5-10 seconds.
4. Repeat the exercise for 2-3 sets.

These are just some of the exercises you can do to improve external rotation mobility and reduce shoulder pain. It's important to consult with a healthcare professional before starting any new exercise regimen. Remember to start with light weights and gradually increase as you get stronger. Incorporate these exercises into your regular workout routine for optimal results.

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