Shoulder External Rotation Stretch Demonstration - Physical Therapy Exercises

TSAOG Physical Therapist Cheryl Obregon demonstrates the Shoulder External Rotation Stretch. Visit www.TSAOG.com for more information.

Transcript:
As you do the shoulder external rotation stretch, with a stick, you want to make sure that you are standing against a wall, this will make sure that your body isn't compensating or trying to rotate out of the stretch. You want to grab a stick that isn't too heavy and that you can put your hand on the edge of the stick to where your thumb is facing up towards the ceiling, you don't want to be gripping the stick with your palm down. You want to just be holding on to the edge again with your thumb facing up towards the ceiling, you want to tuck your elbow in so that way it's directly at the side of your body make sure that your elbow does not come away from your body as you're doing the stretch you want to make sure that your shoulder, your elbow, and your wrist stay in a neutral position with the opposite arm that you aren't trying to stretch. You want to gently push the hand away in a direction of external rotation of the shoulder once you get to a point of a mild to moderate stretch and not pain you want to maintain that position for approximately one minute repeat this stretch three times

[brianhawthorne]

This is a good one. But the problem with this is that you need to activate your pectoralis major and latissimus dorsi to keep your shoulder against your body. You also end up activating the muscles of the rotator cuff which naturally want to create stability in the glenohumeral joint. A good way around this is to take a gait belt and fasten it around your torso and the affected arm, just abovethe elbow. Tighten it so it's snug, holding your arm next to your body. This will allow you to relax more shoulder musculature so you can target the anterior shoulder capsule with less resistance.

[blueblue]

In many cases these exercises are well explained but not in detail about their frequency. It is of course very important to know the time for each set, the amount of sets and how many times a day.

[AnoniyMousi]

Any exercise to increase my stick size ?? Im a man

[BenG-vfet]

I had labral repair on my left shoulder 6 weeks ago and I don’t have any external rotation. I have no movement, 0 degrees past neutral. My physical therapist thinks I’m not working on this stretch enough, even though I attempt 4-5 sets of 30 everyday with no improvement.

I also have no muscle movement past neutral. I cannot “find” the muscles that would give me external rotation. It’s as if it’s either blocked, like trying to move my elbow past straight, or that the muscles are so tight they can’t loosen. Do you have any ideas on this, and how to fix it?

[sarastarbuck]

... huh? If all I have to do is stand there, this is an awesome exercise.

[jessyruel]

Do we need to warm up the body before ? or we just do it straight up cold ?

[patricklimon]

Isn’t this an internal rotation stretch since you are putting your shoulder in external rotation meaning it is shortening not lengthening?

[rinsecycle]

Why don’t you demonstrate the exercise instead of her just standing there

[sadieme]

This is a terrible demonstration. All I see is a woman standing there doing nothing.