Exercise to Restore Shoulder External and Internal Rotation ROM

If you’re not including rotation in your shoulder workouts, you’re missing a big piece of the puzzle. Try this shoulder internal rotation exercise.

Most folks have a one-track mind it comes to training their shoulders. They focus on linear, pressing and pulling movements with stuff like overhead presses and pull-ups.

These moves are great, but it’s important not forget about a crucial element in shoulder movement – rotation.

Doing so can result in shoulders that lack range of motion and strength in directions that are key to how we actually use our shoulders functionally - internal and external rotation (IR and ER).

To address these common internal and external rotation deficiencies, we are going to use a dissociation technique.

This type of technique works to break apart two commonly associated movement patterns. By dissociating the motions, these techniques can help you build better neuromuscular control over your movement at that joint.

With the dissociation exercise I’ll teach you today, we’ll be tackling how your glenohumeral joint and your scapula move together.

Typically, when you move your shoulder into external rotation, or rotate your arm away from your body, your scapula retract, or pull toward each other on your back. And, when you internally rotate your shoulder, or rotate your arm in toward your body, your scapula tend to protract, or move away from each other.

We’re going to work on your shoulder control by pairing the opposite movements. This style of exercise will also improve the activation of muscles that help you enter a range of motion and get deeper into it – so you’ll build strength and muscle extensibility, too.

This shoulder external and shoulder internal rotation exercise makes a great warm-up before a workout where you’re going to be doing any shoulder rotation.

[Nightman]

I don't fully understand how it worked so well but I just did 3 slow "reps" and I shit you not I gained the roughly 30 degrees of external rotation I was missing for a straight overhead press bar path. I'm shocked and pleasantly surprised. Thanks Coach!

[ofeliadelacruz]

so thankful with ur advice ..T couldnt raise my re arm and after ur instruction I can move my arm freely now..stilll painful but less ..thank u .I ll keep folowing u online, Thank u very much for sharing ur talent.

[dannywilliams]

Coach E! This video and your unusual shoulder exercises have changed my life. And I don't say that lightly.
I have suffered years of discomfort and dysfunction in my right shoulder and thoracic spine. Physios have never got to the bottom of it.
Immediately my bad shoulder has reset itself into a good position and everythjng is starting to feel strong and the pain and tension melt away.

I cannot thank you enough!

[BBradford]

Where have you been? You have the most applicable/beneficial moves I’ve seen so far. Outstanding videos! 👍🏾

[trapmuzik]

Hey Coach, I will be following this routine from today. Thank you I love your videos. I would love a videos on SI joint pain

[averyjoycelynbarakudablock]

These past few days I've been having nasty tugging in my ribs making fulll inhalations sometimes nearly jmpossible . Trying to crabwalk and a few other things that my fused, arthritic spine may not be so keen on. That this presentation is the one I land on at this very moment just, as all the kids and old hippies say, Blows Me Away. I had to retrace my steps a few times to be sure that I imitated you properly. The movements, are absolutely counterintuitive but you explain the mechaniics so beautifully that I now fully comprehend this whole line of thinking. SO VERY WORTH THE EFFORT. As ever, thank you so much.🐎

[samworld]

just gained a new subscriber, that was excellent. Thank You!

[ShinSuperSaiyajin]

great explanation on how to involve the scap in external rotation! Thanks for this!

[jslonisch]

Really helpful, thanks. I have a lot of difficulty retracting my left scapula while internally rotating whereas I can do it fine in my right arm. Your dissociation technique has helped.

[rajan_]

This is what i am lookin for . Thanks coach you save me i tried as video goes on and i am now really feeling some stretch back in my shoulder.

[user]

Hello Eric! I will start doing it from today. I hope to see impovement. My extrnal rotation is awful. After surgeries (on both shoulders). I am doing already many of yours. Thank you!

[eshaanpatel]

Hey Coach E.. I have been following your channel for a while now.. Your videos have helped me with my post - wake up stiffness.. Thanks a lot for that.

[FrankA]

Hey Eric, Continuing with the protraction/retraction of the scapula, could you make a video on how to do that when doing a dumbbell/barbell bench press? I've seen where some body builders/trainers advocate keeping the scaps retracted and down during the whole repetition - would address the pros and cons on this? Thanks. I really enjoyed this video and I plan on incorporating it as often as possible.

[surimenon]

Great Presentation.. Thank you SIR For your time. With kindest Regards
..

[bobbarker]

Very nice video!!!
I have a question though, why does my left shoulder hurt as soon as I apply some pressure with my arm on my belly?
Like when I press my hand/arm into the belly (as you mentioned to ensure internal rotation) my front side of my shoulder (left) starts to hurt.. I also feel it during bench press and overhead presses, only the left side here too…
Again, thank you so much for the video!

[justinh]

Awesome video! Would this technique also help with posteriorly tilting the scapula?

[jamesoconnell]

Hi Eric. You had a video on shoulder stability where you mentioned scapular control. I can't find which one it was, but you said that the shoulders shouldn't do X when doing overhead exercises. It was when the 'shoulders back and down' cue was wrong. Could you explain this to me please?

[Rhubarbandcustardphoto]

Thanks for the video. I have had my shoulder stabilised several years ago but it’s flaring up again. Will this help along with the standard rotator cuff excessives with bands (internal and external rotation).

[poida]

I play tennis and was an overhead pitcher, right handed, as a kid. Broke my right collar bone at 10, no rehab. Then at college went crazy on bench pressing, hit 300lbs. Then started playing tennis. Started playing tennis as a young adult, l struggled with being able to hit a powerful serve and forehand. I felt that l didn’t have good technique. Worked with numerous high performance coaches, not one saw how severely limited my internal rotation was and suggested immediate rehab. I can barely touch my hand to my right buttocks. Years and years of wasted money on coaching and playing frustration. Even some doctors didn’t suggest getting rehab. Never did any shoulder rotation work and now pay the price. Any recommendations would be appreciated. One chiropractor with a strong tennis background suggest sleeper stretch. I have no idea if this is the best place to start. I’m stressed doing sleeper stretch and struggling doing it on my bed.

[lucasa]

What kind of exercises can I do with an SLAP (labrum tear)?

Do you have something on labrum tear issues?