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How To Do Shoulder External Rotation A Guide For Beginners

Written by Bowie Jan 03, 2023 ยท 4 min read
How To Do Shoulder External Rotation A Guide For Beginners

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If you're looking to improve your shoulder mobility, then shoulder external rotation exercises are a must-try. This movement is designed to strengthen the muscles in your rotator cuff, which can help prevent injury and improve your overall performance in sports and daily activities. In this article, we'll go over how to do shoulder external rotation, step-by-step. We'll also provide some tips, solutions, FAQs, and pros and cons to help you get the most out of this exercise. So, let's get started!

What is Shoulder External Rotation?

Shoulder external rotation is a movement that involves rotating your arm away from your body. This movement is important for maintaining proper shoulder function and preventing injuries. Your rotator cuff muscles are responsible for controlling this movement, so strengthening them through external rotation exercises can help improve your shoulder stability and mobility.

How to Do Shoulder External Rotation: Step-by-Step Guide

Here is a step-by-step guide on how to do shoulder external rotation: Step 1: Start by lying on your side with your affected arm on top. Step 2: Bend your elbow to 90 degrees, keeping your forearm parallel to the ground. Step 3: Keep your elbow tucked into your side and use your other hand to hold a light weight (such as a dumbbell or resistance band). Step 4: Slowly rotate your arm away from your body, keeping your elbow in the same position. Step 5: Hold this position for a few seconds, then slowly lower your arm back to the starting position. Step 6: Repeat this movement for 10-15 repetitions, then switch sides and repeat with your other arm.

Tips for Doing Shoulder External Rotation

Here are some tips to help you get the most out of your shoulder external rotation exercise: - Choose a weight that is appropriate for your strength level. You want to challenge yourself, but not to the point where you lose proper form. - Keep your elbow tucked in and your forearm parallel to the ground throughout the movement. - Don't rush through the exercise. Focus on slow, controlled movements to get the most out of the exercise. - If you experience pain or discomfort during the exercise, stop immediately and consult with your healthcare provider.

Solutions for Common Shoulder External Rotation Problems

Here are some solutions to common problems people may experience when doing shoulder external rotation exercises: - If you find that your shoulder is rotating forward rather than outward, try focusing on keeping your elbow tucked into your side. - If you're having trouble holding the weight, try using a lighter weight or a resistance band. - If you're experiencing pain or discomfort, stop immediately and consult with your healthcare provider.

FAQs About Shoulder External Rotation

Here are some frequently asked questions about shoulder external rotation: Q: How often should I do shoulder external rotation exercises? A: You should aim to do this exercise 2-3 times per week, with at least one day of rest in between sessions. Q: Can I do shoulder external rotation exercises if I have a shoulder injury? A: It depends on the severity of your injury. Consult with your healthcare provider before starting any new exercise program.

Pros and Cons of Shoulder External Rotation

Here are some pros and cons to consider before adding shoulder external rotation exercises to your fitness routine: Pros: - Helps improve shoulder mobility and stability - Can help prevent shoulder injuries - Easy to do with minimal equipment needed Cons: - May be difficult for beginners or those with shoulder injuries - Requires proper form to avoid injury - May not be as effective for those with severe shoulder problems

Conclusion

Shoulder external rotation exercises are an effective way to improve your shoulder mobility and stability. By following the step-by-step guide and tips provided in this article, you can safely and effectively perform this exercise. Remember to start with a lighter weight and focus on slow, controlled movements to get the most out of your shoulder external rotation exercise. If you experience any pain or discomfort, stop immediately and consult with your healthcare provider.
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