Gentle relief by external shoulder rotation

Exercise of an external rotation in shoulder is optional especially in case of stiff joint capsule, when you can’t rotate your arm externally, which is usually caused by a frozen shoulder and impingement syndrome also called swimmer’s shoulder. For this exercise you will need either weight on a velcro, or small plastic bottle filled with water.

Goal of the exercise:

  • Relief in external rotation of the shoulder
  • Relief from pain in the shoulder
  • Stiff joint capsule relief
Default position
  • Lay on your back
Phase 1
  • Attach the weight or grab the plastic bottle into your arm that hurts (you can attach the bottle to your hand by using bandage)
  • Leave your elbow resting on the mat, with forearms lifted upright towards the ceiling
Phase 2
  • Let the arm with the weight drop in external rotation towards the mat
Phase 3
  • Breath in and lightly push your forearm back up against the gravity
Phase 4
  • With exhale relax your forearm, and let it drop back towards the mat
  • You can remain in the position and breath it through
Exercise video tutorial

Common mistakes

  • During the external rotation, the shoulder blade of the stretched arm is lifting up from the mat
  • The muscles in the shoulder area are inadequately relaxed
  • Forgetting to lift up the forearm towards the ceiling
  • Release is not performed with exhale

How often to exercise

  • In case of troubles with the shoulder joint, exercise ideally about 2-3 times a day
  • Stay 30-60 seconds in stretching position and repeat it three times

Videos that might interest you

youtube

Stretching (autoPIR) flexors of the forearm

youtube

Stretching the extensors of the forearm and hand

youtube

Stretching the supinator muscles in the forearm

youtube

Joint Capsule release - frozen shoulder

Related exercises

Stretching (autoPIR) flexors of the forearm

This exercise is suitable for stretching the flexors of the wrist and fingers. If you will exercise regularly, you will…

Stretching the extensors of the forearm and hand

This exercise is suitable for stretching the extensors in the wrist and fingers. If you will exercise daily, you will…

Stretching the supinator muscles in the forearm

This exercise is about stretching the supinator muscles of the forearm (forearm muscles which supinate the forearm), and will help…

Joint Capsule release - frozen shoulder

During problems in the area of a shoulder joint (frozen shoulder), it’s important to release the joint capsule, that will…

Stretching the forearm pronators

This exercise will stretch the pronators in your forearms (forearm muscles which serve to pronate the hand), and lower the…

Straightening the spine on all fours

Goal of the exercise: Straight spine and head posture Activation of core stability Stabilization of pelvis,hips, shoulders and shoulder blades

Straightening the spine in kneeling position and stabilization of pelvis and shoulders

Goal of the exercise: Straight spine and head posture Activation of core stability Stabilization of pelvis,hips, knee joints and heels…

Exercising according to Klapp's method - crawling 1

Goal of the exercise: Increased movement of the spine curvature in “C” shape Straightened and mobilized spine Centration of the…

Exercising according to Klapp's method - crawling in kneeling position

Goal of the exercise: Straightening and mobilization of the spine Centration of the shoulder joint