5 Shoulder Mobility Exercise Setups

Improve your Shoulder External Rotation with these 5 setups

Shoulder External Rotation is something that many people don’t really think about. Whether you play golf, rock climb, do overhead sports like volleyball, basketball or throwing sports like baseball or football, your external rotation is going to be super important.

Limited external rotation of your shoulder could be affecting your overall ability to perform at your optimal levels. Limited external rotation could be placing demands on your elbow joint or your spine during certain activities.

For example, if you lack external rotation of your shoulder, you may compensate and extend through your thoracic spine (upper back) for a back squat or during other activities that require it.

This is one of the reasons why I assess shoulder rotation before beginning training programs with my clients. I want to know where clients are capable of moving. This informs my programming and helps me guide my clients towards more efficient movement and gives me the ability to optimize their movement.

As we age, we tend to slowly constrain our movements. We slowly begin to box ourselves in by unknowingly limiting our movements. We also tend to accommodate to the activities we do the most. If we want to combat the move towards these constraints, we need to take an expansive approach towards movement.

We should continue to work towards expanding range of motion and/or maintaining the ranges that we have.

Check out this video as I show you 5 ways you can setup to do Shoulder External Rotation PAILs and RAILs.