Updated: Mar 21
Here are 4 reasons why strong external shoulder rotators are important and 3 exercises to help strengthen them:
Shoulder Stability: The external rotators of the shoulder play a critical role in stabilizing the shoulder joint. They help to maintain proper alignment of the humeral head within the glenoid fossa, reducing the risk of shoulder impingement, dislocation, and other shoulder injuries.
Posture: The external rotators of the shoulder are also important for maintaining good posture. Weak external rotators can contribute to rounded shoulders, forward head posture, and other postural imbalances.
Athletic Performance: Many sports and activities, such as throwing, swimming, and racquet sports, require strong external rotators of the shoulder. A lack of strength in these muscles can limit athletic performance and increase the risk of injury.
Rehabilitation: Strengthening the external rotators of the shoulder is often an important component of shoulder rehabilitation following an injury or surgery. By improving the strength and stability of the shoulder joint, patients can return to their activities of daily living and sports with reduced risk of reinjury.
Here are 3 exercises to help strengthen them:
Resistance Band External Rotation: One of the most effective ways to
strengthen the external shoulder rotators is by using resistance bands. Attach a resistance band to a sturdy object and stand with your side to the anchor point. Hold the band in front of you with your elbow bent at a 90-degree angle, and then rotate your arm away from your body. This exercise targets the external rotators of the shoulder and can be performed for multiple sets and reps.
Cable External Rotation: Similar to the resistance band external rotation, the cable external rotation is another effective way to strengthen the external rotators. Stand with your side to the cable machine and hold the handle with your hand. Keep your elbow bent at a 90-degree angle and then rotate your arm away from your body. This exercise can also be performed for multiple sets and reps.
Side-Lying Dumbbell External Rotation: Another exercise that targets the external rotators of the shoulder is the side-lying dumbbell external rotation. While lying on you left side, hold a dumbbell in your right hand with your arm by your side, and elbow bent at a 90-degree angle. Keeping your elbow close to your side, rotate your arm away from your body, and then slowly lower it back down. This exercise can be performed for multiple sets and reps and can be done with both arms.
In summary, strong external shoulder rotators are important for maintaining good posture, preventing injury, and improving athletic performance. By incorporating exercises that target these muscles into your exercise routine, you can improve your shoulder health and overall function. If you found this blog post helpful please subscribe to our blog here.