Exercise to Restore Shoulder External and Internal Rotation ROM

If you’re not including rotation in your shoulder workouts, you’re missing a big piece of the puzzle. Try this shoulder internal rotation exercise.

Most folks have a one-track mind it comes to training their shoulders. They focus on linear, pressing and pulling movements with stuff like overhead presses and pull-ups.

These moves are great, but it’s important not forget about a crucial element in shoulder movement – rotation.

Doing so can result in shoulders that lack range of motion and strength in directions that are key to how we actually use our shoulders functionally - internal and external rotation (IR and ER).

To address these common internal and external rotation deficiencies, we are going to use a dissociation technique.

This type of technique works to break apart two commonly associated movement patterns. By dissociating the motions, these techniques can help you build better neuromuscular control over your movement at that joint.

With the dissociation exercise I’ll teach you today, we’ll be tackling how your glenohumeral joint and your scapula move together.

Typically, when you move your shoulder into external rotation, or rotate your arm away from your body, your scapula retract, or pull toward each other on your back. And, when you internally rotate your shoulder, or rotate your arm in toward your body, your scapula tend to protract, or move away from each other.

We’re going to work on your shoulder control by pairing the opposite movements. This style of exercise will also improve the activation of muscles that help you enter a range of motion and get deeper into it – so you’ll build strength and muscle extensibility, too.

This shoulder external and shoulder internal rotation exercise makes a great warm-up before a workout where you’re going to be doing any shoulder rotation.

Learn more about Shoulder Control: https://www.precisionmovement.coach/shoulder-control/

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Видео Exercise to Restore Shoulder External and Internal Rotation ROM канала Precision Movement