Eccentric Shoulder External Rotator Exercises
I was recently reading the article titled “Eccentric training for the shoulder external rotator part 2: practical applications” that was published in the strength and conditioning journal in 2013 and thought I would highlight some of the exercises mentioned in the article.
In many shoulder complaints, external rotation exercises are often incorporated into the treatment and management plan for those recovering from injury. External rotation exercises are often also incorporated into ones movement preparation or strength and conditioning program to build appropriate strength through movement as part of the injury prevention strategy as well as performance of the shoulder girdle.
When training the shoulder external rotators it is important that the individual has appropriate function around the scapulothoracic joint so to ensure that the shoulder complex can function and train optimally.
Common External Rotation Exercises For The Shoulder Include:
- Side lying dumbbell external rotation – the client lays on their side, has a towel placed between their torso and humerus to maintain slight abduction through the arm to minimise compensatory humerus movement. The weight is lifted up and slowly lowered down to perform external rotation against gravity.
- Standing external rotation – arm adducted to the side – very similar to the sidelying dumbbell external rotation exercise, but performed standing and using a cable or band. A towel is also placed between the torso and arm.
- Standing external rotation with the arm at 90 degrees – this is a progression on exercise 2. The individual must really focus on maintaining the humerus parallel to the floor and focusing on the external rotation movement. Ensure that client has their GH and Scapular in an appropriate position when performing this.
When it comes to prescribing a dose/load for the client, this may vary for each client depending on their presentation. The article does highlight that 3 sets 15 repetitions performed daily can be of benefit to those individuals with shoulder complaints.
This blog post was written by osteopath Heath Williams at Principle Four Osteopathy. At Principle Four Osteopath we provide a range of services, including osteopathy manual therapy consultations, functional movement screening, exercise prescription, strength and conditioning and rehabilitation.
Principle Four Osteopathy is one of Melbourne City CBD and Docklands leading osteopathy clinics. Both clinics are equipped with training equipment so that we are able to get you actively involved and moving towards a better moving you.
Principle Four Osteopathy CBD clinic is located at 29 Somerset Place, Melbourne 3000.
Principle Four Osteopathy Docklands clinic is located at 717 Bourke St, Docklands, 3008.
Book an appointment online at www.principlefourosteopathy.com or call 03 9670 9290.