Reinold et al. (2004) found that
external rotation exercises produced inferior middle deltoid muscle activity, while prone horizontal abduction with external rotation produced large (82 %) EMG activity.
See the photos below for examples of internal and
external rotation exercises using tubing.
Internal and
external rotation exercises are a good start for shoulder health for the common person, but athletes tend to require a more complex circuit in my opinion.
Neutral Position
External Rotation Exercises Side Lying Dumbbell External Rotation Lying Face Down (Prone) Dumbbell External Rotation Bent Over Dumbbell External Rotation
Abducted Position
External Rotation Exercises Standing Dumbbell External Rotation Seated Dumbbell External Rotation Lying Face Down (Prone) Dumbbell External Rotation
By practicing
external rotation exercises, we can balance out our shoulder posture and decrease the risk of rotator cuff injuries.
As with most
external rotation exercises, stiff shoulders and tight chest muscles or tight lat muscles can limit range of motion.
The tendency is for the shoulders to turn inwards, so
external rotation exercises help to balance out this natural tendency for bad posture.
External rotation exercises are among the most popular shoulder rehab exercises.
Internal rotation exercises are just as important as
external rotation exercises.
You can do
external rotation exercises from many positions, and they all help to strengthen the rotator cuff muscles.
Not exact matches
Many Rotator Cuff
Exercises focus on the motion of
external rotation.
I am referring to
exercises like clamshells, hiphikes,
external hip
rotation, elastic band
external hip abduction, etc..
To prevent this happing, in this month's programme you will be performing
exercises that involve
external arm
rotation.
Add Rotator Cuff
Exercises to your Workout Plan: Try cable and dumbbell
external and internal
rotations.
Moseley et al. (1992) explored several shoulder isolation
exercises and found high muscle activity during the prone reverse fly also with and without
external rotation (63 vs. 56 % of MVC), but also reported high muscle activity during standing abduction above 120 degrees (68 % of MVC) and prone rowing (67 % of MVC).
Fantastic
exercise for coordinating your ability to rotate the hips, pivot the foot, get that internal,
external rotation, opening up the thoracic cavity, posture, breathing, and it's a lot of fun for your clients.
Some other
exercises for the back to check out are pull ups (wide grip and close grip), dumbbell
external rotations, and shrugs.
Some of the best rotator cuff muscle
exercises involve
external rotation with dumbbells or cables.
Most rotator cuff workouts focus more on
external rotation, but remember that it is just as important to include internal
rotation exercises in your workout.
External Rotations with the resistance bands are often used as rotator cuff tendonitis
exercises.
Resistance Band
Exercises for the Rotator Cuff Neutral Shoulder Position: Standing
External Rotation Abducted Shoulder Position: Standing
External Rotation
This is not to say we don't use the
exercises — Trap 3, Powell,
External Rotations.
Myers et al. (2005) compared a number of different rehabilitation
exercises performed with elastic tubing including internal and
external rotation, rowing and combinations of shoulder flexion, adduction and extension.
For example, Yoo (2014) specifically discussed using
exercises to target separate regions within the gluteus medius and it is thought that Fredericson et al. (2000) also employed a protocol involving the side - lying hip abduction with
external rotation in order to preferentially recruit the posterior segment of the gluteus medius.
Comparing the effect of
external resistance type, Vinstrup et al. (2015) explored erector spinae muscle activity during a machine trunk
rotation exercise and a standing torso twist
exercise with elastic resistance.
Some of the most common
exercises are internal and
external shoulder
rotation.
The landmine
rotation is a great
exercise to develop deep «cuts» in the obliques, but also train the core with
external resistance to stimulate new muscle growth.
Gluteus maximus EMG amplitude can be enhanced during back extensions by performing the
exercise in a position of knee flexion and / or in hip
external rotation, and by adding
external loads (such as by wearing a weighted vest or holding a dumbbell or weight plate).
The largest muscle activity was found when performing horizontal abduction with internal
rotation, followed by performing the
exercise with
external rotation.
In this respect, many of the
exercises focus on the gluteus maximus EMG amplitude during hip abduction and
external rotation (Macadam et al. 2015), as these are the movements that are often of most interest during rehabilitation.