Sidelying External Rotation Cues
Sidelying external rotation is a great exercise for individuals with shoulder pathology. The exercise has been shown to have excellent EMG activity of the posterior shoulder girdle. Additionally shoulder external rotation has been shown to engage the lower trapezius muscle, which is often weak in individuals with shoulder impingement syndrome. Many therapists prescribe sidelying external rotation as an exercise in shoulder rehabilitation, but are we prescribing this exercise appropriately? In this post, I will break down Eric Cressey's sidelying ER video and add my own personal cues.
Cues by Eric Cressey:
1) Put a towel under the armpit to place the glenohumeral joint in the proper position. A small towel decreases the stretch placed across the supraspinatus tendon. Additionally, the neutral position allows for better blood flow and healing across the glenohumeral joint optimizing your success with conservative management.
2) Place the scapula in a neutral posture to take stress off the Latissimus dorsi and other shoulder internal rotators. Often times, the glenohumeral joint will rest in downward rotation and depression, inhibiting the rotator cuff muscles. Before strengthening the posterior shoulder, make sure the scapula is in neutral.
3) Manually reposition the shoulder into slight posterior tilt to allow for better muscle activation of the posterior cuff. As I have discussed in previous posts, the serratus anterior and lower trapezius are both posterior tilt muscles of the shoulder girdle. Contrarily the pectoralis minor anteriorly tilts the shoulder blade. Before strengthening the rotator cuff make sure the shoulder is in a slight posterior tilt.
7/23/2021 10:32:58 am
I have bad shoulder impingement and this is one of the exercises therapy had me do an at-home I strapped a belt around my waste and my elbow and I have a big coffee table that I lay on and I use a 8 pound dumbbell and I do 10 to 12 reps and in one session with that much weight that is helped my impingement greatly laying closely to the edge of the coffee table and with that much weight it naturally pulled my upper shoulder into the proper position the belt eliminates the use for a towel or other item the belt holds the elbow in as tight as possible to the waist
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