Correct Form for Shoulder External Rotation Strengthening | Tim Keeley | Physio REHAB
ฝัง
- เผยแพร่เมื่อ 11 เม.ย. 2023
- #rotatorcuff #shoulderexercises #shoulder
Get your form correct with Shoulder External Rotation Strengthening.
Here's my low down on how to get the movement and band tension right with all 3 levels of external rotation: 0, 45 and 90 degrees abduction positioning. Whether you are using theratubing or therabands, its important to get the level (colour) of band right as well as the length and tension so you get the full range of movement in the joint and isolate the rotator cuff, as well as not compensating through the shoulder blade by retracting or elevating the scapula.
If you need the exact theratubing or therabands that we use in our clinic for this exercise - head to our new online shop at shop.physiorehab.com
1. External Rotation - 0 degrees
2. External Rotation - 45 degrees
3. External Rotation - 90 degrees
Physio Fitness | Physio Rehab
bit.ly/physio-links
I always look forward to your pearls of wisdom Tim - thanks again!
My pleasure!
Total lifesaver!! For 2 years now I’ve been trying so hard to figure out the main root cause of having chronic pain in my left shoulder and neck region. Rotator cuff related was the answer after all this time… specifically focusing on the various external rotation movements and angles. Thank you sir!
Greetings from Southern California!
Glad it helped! 😄
Thanks Tim!
You're welcome!
I did this routine as a shoulder warm up today and had a great shoulder workout!! Thank you!
You're so welcome!
Awesome as always!
🙏
Hello Tim
First of all I would like to say thank you for posting these videos and sharing your knowledge with us. I have shoulder trouble but have not recently had it diagnosed by anyone. In one of your videos you mentioned if your shoulder joint is pitched forward it could be weak muscles such as the scapula and you suggested scapula press up, i think? I cannot find that video again. Do you know which one it was? Thanks again for what you are doing . Following from the US
Bart
Lots of scapula videos just have a look on my channel
As a new subscriber to this channel just out of curiosity I was wondering if you have a physical therapy or strengthening routine to correct or fix outward protruding feet known as duck foot?
Usually the glutes are weak perhaps have a look at all the glute exercises
Tim, you mentioned in this video that scap retraction shouldn’t be incorporated into the movement. I have been successfully using the contralateral thumb to inferior scapulae external cue with patients that you instruct in other videos to isolate the GHJ and stabilize the ST joint. As well as challenge feedback to scapular retraction with a second band across the shoulder girdle. Is your point regarding retraction in this video just to avoid scapular motion/compensation to the resisted ER exercise, but maintaining isometric retraction is okay? If not, what clarification would you add to my above described patient set during ER work? Thanks for your time Tim/PhysioRehab team.
You need to hold in neutral position between retraction and protraction, not in isometric retraction
@@physiorehab Thanks Tim! I appreciate the feedback.
Hello Tim , when i do external rotation in 90 d shoulder abduction i kinda feel my shoulder is poping and like there’s something trapped inside it giving me weird feeling so what do u suggest
Go back to 45deg and work on other cuff ex as well
Maybe you can shed some light on my right shoulder! First surgery Dec 2021, Supraspinatus repair with one anchor, worked hard back 100% rom after 5 months, then felled down and tore the repair completely loose! 2nd surgery Sept 2022! I have worked hard but I can not make the outside rotation work period! I can push it out with my other arm and it springs right back! Any thoughts?
Yep try and follow my program online at physiorehab.com it will give you all the exercises in the right order
I have bursitis, from boxing, will these help?
I am sure it will assist
How many degrees should be normal with your shoulder at your side?
60 degrees
@@physiorehab thank you!
1:01, 4:12, 6:39
Careful people. I did this every second day for one month and ripped my supraspinatus (90% tear 1cm x1cm). Now headed for surgery. I did 1 set at 0,15,45 and 80 degrees for 15 - 20 reps each. Perhaps I did too much or too hard?...... I'll never know.