February Move of the Month - External Rotation in Abduction

Feb 5, 2015

Keeping the theme of "shoulder stabilization" (check out my last L6 post on shoulder int/ext rotation), I wanted to share with you another exercise that has helped strengthen and 'lock in' my shoulder joint, as well as improve my posture.

Let's first take a look at our everyday life:

*  We sit at the computer

*  We put groceries away

*  We reach out to pick up a child

*  We reach forwards to grab something out of the fridge.

 . . . EVERYTHING we do in our lives is executed from the 'front body'. 

Now, let's take a look at the kayaking we do:

*  We paddle forward

*  We stay "in the box" to protect our shoulder

. . . EVERYTHING we do in our kayaking and paddling is executed from the 'front body'.

SO . . . what does this do to us?  It creates less than ideal posture, closing of the shoulder/bicep insertion and the increase in shoulder impingement and other problems.

One exercise that I love to help improve my posture and correct some shoulder funk was "External Rotation in Abduction". 

Execution:

*  Stand with the arm abducted (raised to the side) to 90 degrees - so the arm is parallel to the floor.

*  If it is easier the elbow can be rested on a chair or bench (in a seated position). 

  • *  The elbow should also be bent to 90 degrees.
  • *  Using the elbow as a fixed point, rotate the shoulder so that the hand points to the ceiling.
  • Slowly return to the starting position.
  • *  Start with a light dumbbell, or use a cable pulley machine or resistance band.
  • *  Aim for 10-20 repetition initially.  And progress to 2-3 sets.

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