I have been told by a professional that these exercises are important for the health of your shoulder. (Good exercises to add to a routine...)
This web site has them listed, however I think when I looked the form was not explained 100% correctly/fully.
External Rotation is listed as lying external rotation but can be performed standing.
Internal Rotation: One thing to remember is that your arm should be held against you body during the exercise. Elbow against side. You can use a towel to ensure this (if you drop the towel you have bad form).
External Rotation: When performing this exercise there are two things to keep in mind. The first is that your arm is held against your body (as in the previous exercise). The second involves the motion of the exercise. Your arm should only be rotated to 90 degrees from your body. It is important not to exceed 90 degrees. (arm straight out from body)(chest and arm make a 90 degree angle). This is not the elbow position...It is the angle created by the rotation. Although the elbow position should also be 90 degrees.
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