On our social media we were asked to list some shoulder external rotator exercises.
Click the link below to view them:
shoulder ext rot ex
The shoulder external rotators are 3 muscles: the infraspinatus, teres minor and posterior deltoid. These muscles tend to be troublesome and painful for people that have forward rounded shoulders. People with forward rounded shoulders usually have that from sitting too long throughout the day, not focusing on standing upright and congenital postural defects. When the shoulders round forward the external rotators are stretched and can become weak and tight.
It is very important for someone to recognize their forward rounded postural habits and aim to correct them before they become painful. One way to correct this is to perform the exercises that are listed on the link. These exercises are intended to strengthen that region.
Another reason for pain and weakness in the shoulder external rotators is due to tight shoulder internal rotators. The internal rotators are muscles that are more commonly known: pectoralis major, anterior deltoid, latissimus dorsi, teres major and subscapularis. As you can see there are more shoulder internal rotators so we have to do our best to strengthen the external rotators so that there does not become a biomechanical strength imbalance.
It is also extremely important to stretch, foam roll or use a lacrosse ball on your shoulder internal rotators. Performing stretching and mobiilty exercises on these areas will help so reduce their tighntess and tension. When this is corrected we are then able to build strength to oppose the forces of the internal rotators. In the video you can see my favorite way to roll out these areas is with a lacrosse ball, supernova and foam roller. You don’t need all of these specifically however I do prefer a foam roller for my pec/chest area. To self massage my latissimus dors, teres major, subscapularis and anterior deltoid I prefer the foam roller over the lacrosse ball.
Stay Healthy My Friends.
Dr. Todd Rodman, DC, CCSP