How To Complete the Side Lying External Rotation Drill
Rotator Cuff Strengthening
Most of us have injured or heard someone who’s injured their rotator cuffs. This is a combination of 4 shoulder muscles that not only stabilize the shoulder, but provide mobility to our shoulder blades as well. It is crucial for your shoulders to be positioned well in your shoulder blades to prevent injury from the daily beating this joint gets. This is a super important exercise to strengthen your rotator cuff muscles and centralize your arm bone within the scapula!
Lie on your side with a pillow under your head to rest your neck. Place your top arm by your side, and have your elbow bent at 90 degrees, with a weight in hand. Slowly twist your arm so that you are raising your hand towards the sky, without moving your elbow.
Do this for 5-8 reps and repeat 3 times.
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So, to do this you’re going to lay on your side. This is probably one of the more important exercises most people should be doing and supplementing into their strength training programs or really if you have shoulder pain and you’re sitting forward like this, to get your shoulder back. So, laying on your side just like this, your hand can be a support, you can have a pillow under your head, be comfortable, get in your spa mode. First thing I want you to do is
And what you’re going to do is keeping your elbow at 90 degrees, you’re up here, your shoulder is tilted
So for this exercise, I’ll show you guys again, that shoulder blade is position is … Don’t be this, out like that, right? You don’t want to be doing it this way. You want your shoulder to be tilted
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