Shoulder External Rotation Stretch
HTML-код
- Опубликовано: 4 июл 2018
- Dr Ozello's Sports Medicine Report: Shoulder External Rotation Stretch
***Disclaimer: Viewing this video does not take the place of seeing a medical professional or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis & treatment. Please work with a fitness professional to learn proper exercise technique & to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute.
1) Shoulder External Rotation
Stand in good posture.
Upper arms by sides.
Elbows flexed 90 degrees,
Forearms supinated. (Palms up.)
Retract scapulas.
Externally rotate shoulders through a pain-free range of motion.
Start with a small number of reps & gradually build to 15.
Start with one set & advance to three sets.
Three times a week with at least one day rest in between.
2) Shoulder External Rotation with shoulders abducted 90 degrees.
Stand in good posture.
Abduct shoulders 90 degrees.
Elbow flexed 90 degrees.
Forearms pronated. (Palms down)
Retract scapulas.
Externally rotate shoulders through a pain-free range of motion.
Start with a small number of reps & gradually build to 15.
Start with one set & advance to three sets.
Three times a week with at least one day rest in between.
3) Advanced Shoulder External Rotation Stretch
Stand in good posture.
Abduct shoulder 90 degrees. (Upper arms parallel to floor.)
Upper arm, elbow & forearm in same plane as spine.
Elbow flexed 90 degrees.
Retract scapula.
Grasp a light stick & hold it hanging behind upper arm.
Reach opposite hand across body. Grab lower end of stick.
Slowly pull lower end of stick forward, moving working shoulder into external rotation.
Hold a mild comfortable stretch for 5 to 120 seconds.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
Web Site: www.championshipchiropractic.com/
Blog: www.championshipchiropractic....
Twitter: / drdozellodc
Facebook: / championship-chiroprac...
LinkedIn: / dr-donald-a-ozello-dc-...
RUclips: / drdozellodc
"Running: Maximize Performance & Minimize Injuries" www.amazon.com/Running-Perfor... 
Спорт
That's a clever and effective external rotation stretch using the broom handle. It's important to complete external rotation stretches with the shoulder in different positions, and this a great one in 90 degrees flexion.
Thanks for the feedback, I greatly appreciate it.
Impressed. Very impressed.
Thank you.
This video helps a lot! I am a PTA student and I am reviewing for my first lab exam!
You're welcome
I have been having trouble with range of motion since my shoulder surgery (bone graft) to correct recurrent dislocations last March. This video is super informative and I hope that this will help!
Thanks for the compliment on the video.
need to see this as my right shoulder lacks external rotation
thanks for the video!
You're welcome
perfect accurate explaination and accurate details thanks alot for all these information
You're welcome. Thanks for the feedback.
Thanks Im getting old This helped👍🏾
You're welcome
Perfect
Thanks for the feedback.
Tried the stretch with help of a dowel (stick) (3rd exercise using static, mild, stretch) for shoulder, external rotators. Success Nice!
Thank you, I greatly appreciate the feedback.
Thank you for these exercises. I have a frozen shoulder. First exercise goes well. Second exercise is problematic. It feels like a muscles grinder near my processus coracoideu(?). The 90 degrees abducted external rotation (3rd example) is problematic for me. Which muscles are dominant with this specific motion compared to the other two examples?
You're welcome. Thank you for watching and for asking a question. Here are links to two videos that should provide you with useful information.
Adhesive Capsulitis AKA Frozen Shoulder ruclips.net/video/AFt1BtZKAfI/видео.html
Pendulum Exercise ruclips.net/video/il8tkSNwL3w/видео.html
Thanks doc hope this works for people who have had shoulder surgery
If I were you I would start very light and gradually increase the stretch. I would be extremely patient and take my time.
@@drdozellodc doc the exercises are incredible!! Literally with in 1 hour of watching your video i did the exercises and it’s unbelievable how much more i can move it after just 1 hour thank you i will continue with the exercises
You're welcome
Here for my golfswing
Thank you
What if you can’t go all the way to the back for the 90 degree exercise.
If I were you I would see a Doctor of Chiropractic for evaluation, diagnosis and treatment to rule out a shoulder condition that may be limiting range of motion.
All external rotation hurts my shoulder in the medial area. Help me!
If I were you I would see a Doctor of Chiropractic for evaluation & treatment.
Bench press and squat gives me right shoulder pain in this position. The cause is heavy bench press for a few weeks. What is better, take a full rest for a few weeks or train with very light weights that hurt a bit? can I do this exercise without weight every day, or should I rest for a day?
if an exercise or stretch elicits or intensifies symptoms skip that exercise and find a viable substitute.
On the first exercise, I can't move my arms out more than a couple of inches, even on the side of my good shoulder! Either you are extremely flexible or my shoulders are extremely tight. I had three rotator cuff surgeries, one on my left shoulder (medium tear), and two on my right (medium tear, followed by a massive tear several months later). My right shoulder never fully recovered, particularly with external rotation.
Start the exercises at your current level and always work through a pain free range of motion. Many times prior injuries or surgeries will limit the motion.
I have pain in this specific movement @1:32 the internal rotation weather the shoulder is at 90 degrees or like 45 degrees and i don’t know what to do about it
There can be numerous conditions that are the source of your symptoms. If I were you I would see a Doctor of Chiropractic for evaluation and treatment.
@@drdozellodc thank you doctor
Very helpful but you don't say in the text for exercise 1) & 2) How long to how many reps to do for each exercise
Thanks for the feedback. I will modify the text. To perform exercises 1 & 2. Move slowly & deliberately through a pain free range of motion. Start with a small number of reps & gradually build to 15. Start with one set & advance to three sets. Three times a week with at least one day rest in between.
Whenever I do the external rotation my shoulder pops out and Its hurts too bad and I somehow manage to replace it but I get the problem of impingement. Wt do I do?🤕
If I were you, for now I would avoid moving the shoulder into far external rotation. I would see a medical professional for evaluation and diagnosis. I would focus my rehab on strengthening the following muscles: Supraspinatus, infraspinatus, teres minor, posterior deltoid, rhomboids, lower trapezius and middle trapezius.
Doctor, when i perform internal rotation at 90 degrees, I experience some anterior deltoid pain, (im 15 year old and i lift weights) what should i do?
If I were you I would perform chest muscle stretches, latissimus dorsi and serratus anterior stretches. Here are links to several of my videos.
Chest Muscle Stretching: Supine ruclips.net/video/iS_m0wnd5f4/видео.html
Chest Muscle Stretching: Fitball ruclips.net/video/kjENjt8AeC0/видео.html
Chest Muscle Stretching: Foam Roller ruclips.net/video/yi-gmfl95b0/видео.html
Standing Latissimus Dorsi Stretch ruclips.net/video/cnzBkJbt7ms/видео.html
Supine Latissimus Dorsi Stretch ruclips.net/video/Bo99WUXY_yI/видео.html
Hanging Latissimus Dorsi Stretch ruclips.net/video/kWslfUKSd3c/видео.html
Serratus Anterior Stretch Part 1 ruclips.net/video/Om257fafj9s/видео.html
Serratus Anterior Stretch Part 2 ruclips.net/video/NzhyiRylDys/видео.html
Upper Cross Syndrome ruclips.net/video/nepvyzxpxtk/видео.html
Please let me know if you have any questions.
Hello doc , when i try to externally rotate my arm at 90s degrees i feel like a block of muslcle/ tightness under my armpit shoulder blade area and my shoulder is really internally rotated forward , im not sure if its the lat/serratus or subscapularis what should i do?
If I were you I would focus on stretching my pectoralis major, pectoralis minor, serratus anterior and latissimus dorsi. Move into the stretch slowly, hold a mild comfortable stretch and move out of the stretch slowly. If a stretch or exercise elicits or intensifies symptoms, skip that stretch and use a viable substitute. Here is a playlist of my videos that may provide useful information. ruclips.net/p/PLqvttwjy17Bm_pWjwFZLhXfLB4Zqz7RA6
I have very poor range of motion on the first exercise. Keeping my elbows tucked, I can't external my lower arms very far at all, palms (which are up) are still facing the front before I hit a block, although right arm goes very slightly wider... So tight. And the second exercise, I can't get my lower arms straight up to ceiling and I get tingling in fingertips
Hi Adam. If I were you I would try to perform stretches for my anterior ribcage. anterior shoulders and chest muscles. Here are a few links
Supine Anterior Ribcage and Pectoralis Stretch ruclips.net/video/Z159PeD8O6k/видео.html
Chest Stretching Supine ruclips.net/video/m7BH-_uJqbM/видео.html
Chest Stretching Standing ruclips.net/video/ADaCK3fWjK0/видео.html
Serratus Anterior Stretching Part 1 ruclips.net/video/Om257fafj9s/видео.html
Serratus Anterior Stretching Part 2 ruclips.net/video/NzhyiRylDys/видео.html
Pull-up Bar Hanging Traction ruclips.net/video/5jC2DvRFips/видео.html
@@drdozellodc Thank you Doctor. It will come as no surprise to you, that I also struggle with wall angels too, I can't get my wrists to touch the wall behind me. My wrists have a gap to the wall and are flexed. I will try your stetches. Thanks. Adam, UK
Start at your current level with the basic stretches.
Is this helpful for pitchers trying to gain more external rotation?
If I were you I would give it a try. Move into the stretch slowly, hold a mild comfortable stretch and move out of the stretch slowly.
Sir should I do this stretch after shoulder surgery 5 month
It depends on the condition and the progress. If I were you, and if I needed to do this stretch, I would gradually build up to this stretch. I would start with very mild stretches then slowly and gradually advance to more intense stretches.
@@drdozellodc I have done bankart repair and my shoulder wont go in that position sir?
If I were you I would check with my doctor and PT before doing doing this stretch. If they say it is safe to do, I would start with very mild stretches and gradually advance to more intense stretches. I would move into the stretch slowly, hold a mild comfortable stretch and move out of the stretch slowly. I would always work through a symptom free range of motion.
@@drdozellodc ok
Hello Dr. Ozello, I The first two exercises demonstrated are following the principles of mobility prior to length correct? You are inc. ROM prior to introducing a more provocative stretch?
Excellent question. I always have people start with the basics, then progress to a more advanced movement.