Hey, hey!! Welcome back to Training Tip Tuesday! This one goes out to all my dancing friends out there who have clicking shoulders or shoulder pain; because today I’m talking about internal/external shoulder rotation!
You can do this exercise anywhere as long as you have a resistance band and something to attach it to.
As someone who has struggled with shoulders that naturally round forward (and click) this move has been a game-changer for my shoulder pain and posture in general!
Internal/External Shoulder Rotation Exercise How-to
To work on internal/external shoulder rotation loop your resistance band around a pole or shut it into a door jam at about waist height.
Let’s start with external shoulder rotation. Stand with your body perpendicular to the door or pole. Then, grab the band with the hand farthest away from the door.
Once the band is in your hand, do a body check. Roll your shoulders back and engage your lets by gently pulling your shoulder blades together.
Making sure your elbow remains glued to your side, pull the band away from the door with your palm facing up. (If you have trouble with this place a towel between your elbow and your side and don’t let it drop throughout the entire exercise!)
Perform around 8-10 reps.
For internal shoulder rotation simply flip your body 180 degrees so you’re facing the opposite direction.
Keep the resistance band in the same hand – so now the band should be in the hand closest to the door.
Again, keeping the elbow glued to your side and your palm facing up, pull the band away from the door toward your opposite hip.
Be aware! This internal shoulder rotation exercise is a little trickier as it’s much more tempting to let your shoulder rotate in. So, be vigilant about keeping your lats engaged and letting your shoulders roll down and back.
Want a visual aid? Check out this form video from Coach Kierstin!
When Should I Do This?
This internal/external shoulder rotation exercise can be done in sets of three as a means of physical therapy for people with cranky shoulders.
However, it can (and should) be incorporated into your upper body day warm-up. This will ensure your back muscles are “on” and ready to support your shoulders when attempting overhead lifts, lat raises, and more!
Not only that, even just performing one set of these each day can improve your posture, so don’t be surprised if your port de bras and epaulement start getting compliments!
Want more training tips like this? Tune in every Tuesday for a new tip!
Can’t wait til next week? Check out these tips we selected just for you: This Is How to Breathe When Lifting Weights, 6 Expert Tips for Setting Long Term Fitness Goals You Can Crush, Training Tip Tuesday: Knee Hovers for Core Strengthening
