External rotation movements are the best exercises for rotator cuff strengthening.
External rotation involves rotating the shoulder backwards or away from the body.
Because of our anatomy and habits our shoulders tend to turn inwards (internal rotation). When our shoulders turn too far inwards, our shoulder strength and range of motion becomes limited.
By practicing external rotation exercises, we can balance out our shoulder posture and decrease the risk of rotator cuff injuries.
Here are the pictures for seated external rotations with dumbbells.
Starting Position: Begin by simply sitting on a bench or chair. Bring your arms out to the side at 90 degrees with your palms facing the floor.
Form: While keeping your arms out to the side at 90 degrees, exhale and rotate your shoulders backwards until your forearm are in-line with your ears. Hold briefly and slowly return to the starting position.
Personal Trainer Tips: During this exercise the most important phase is the downward phase. When you are lowering the weights towards the floor move slowly and control the weights against gravity.
As with most external rotation exercises, stiff shoulders and tight chest muscles or tight lat muscles can limit range of motion. Stretching the chest and shoulders prior to performing this exercise can enhance the benefits.
You can also do this exercise standing or from the prone position(i.e. lying face down).
Yours in Health,
Dr. Charles PT/PT
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