External Rotation Exercises for the Shoulder External Rotation Exercises for the Shoulder Many athletes are already familiar with the beneficial effects of weight training. From increased strength to injury reduction, the benefits are far reaching. This article will outline specific exercises designed to prevent and rehabilitate shoulder injuries which are related to an imbalance in the internal and external rotator muscles of the shoulder. Please note that rehabilitation of a shoulder injury should only be performed under the direct supervision of a qualified healthcare provider.
Swimmers are particularly prone to shoulder imbalances and their related injuries.
These muscles are both internal rotators of the shoulder. Therefore a simple 5-10 minute routine can often be performed at home using something as light as a can of soup or some surgical tubing. A basic routine would involve doing one set of each exercise outlined below for 12-15 repetitions. There are three main external rotation exercises. They can be done lying down or standing, depending on whether you're using a weight or tubing.