How To Move More: Shoulder External Rotation

Read Time: ~2 minutes
Time to perform exercises: ~10 minutes

Hey there!

This week, we’re focusing on shoulder external rotation. I work on this movement regularly with my patients because it is essential for shoulder health. It’s involved in everything from scratching your back to lifting overhead. Ideally, you should be able to rotate your arm outward at least 90 degrees without pain or restriction.

Why should you care?

Here are some things I've seen my patients struggle with when they have limited shoulder external rotation:

Short-Term Effects:

• Many patients struggle to reach behind their head or back, making simple tasks like washing their hair or fastening a seatbelt difficult. [1]

• Increased tension in the shoulders and neck due to poor movement patterns. [2]

• Overhead movements become harder, leading to early discomfort and avoidance.

• Poor posture, which contributes to rounded shoulders and forward head position. [3]

Long-Term Effects:

• Increased risk of rotator cuff injuries and shoulder impingement. [2]

• Increased chances of having chronic neck and upper back pain.

• Decreased shoulder stability, making activities like throwing, lifting, or pressing more challenging.

• A higher likelihood of frozen shoulder and arthritis in patients with long-term restrictions. [1]

• Poor posture from limited rotation affects overall mobility and joint health. [3]

Addressing these issues early can prevent long-term problems and keep your shoulders moving well!

Self assessment:

How to Perform:

1. Stand with your back against a wall, keeping your elbows bent at 90 degrees and upper arms parallel to the ground.

2. Try to rotate your arms outward so the back of your hands touch the wall. Do this without arching your back or lifting your ribs.

3. Take note of any pain, tightness, or lack of mobility.

Goal:

Your hands should be able to touch the wall without straining or compensating.

What to Watch Out For:

• Pain or pinching in the shoulder joint.

• Arching your back, wrists, or lifting your ribs to compensate.

• Differences between your left and right sides.

Daily at-home exercises:

Here are some exercises I've given my patients to help improve shoulder external rotation:

Mobility: 🎥 Shoulder External Rotation Stretch (4 sets of 30 seconds)

• Stand in a doorway with your elbow bent at 90 degrees and forearms resting against the frame.

• Gently step forward, feeling a stretch in the front of your shoulders.

• Hold and breathe deeply.

• You should feel this in the front of your shoulder and in your chest.

Stability: 🎥 Shoulder External Rotation Lift Offs (4 sets of 10 reps per side)

• Stand in a doorway with your elbow bent at 90 degrees and forearm resting against the frame.

• With your elbow on the doorframe, lift your hand off of it.

• Slowly return to the starting position and repeat.

Soft Tissue Quality: 🎥 Foam Rolling Lats (4 spots until pain decreases or 30 seconds per spot per side)

• Use a foam roller to target the lat.

• Apply gentle pressure and hold (don’t roll) until discomfort decreases.

• Repeat for 4 spots per side.

No matter if you passed or failed the test, do these exercises daily for the rest of the week. Remember to track your progress, too.

For more info on tracking your progress and using this newsletter, click here: https://movemoreminute.com/c/howtouse

*Stop right away if you feel sharp pain, ongoing discomfort, or anything else that worries you during these exercises. This includes numbness, dizziness, or severe pain. Reach out to me or another healthcare professional so we can help you progress safely.

I hope this helps you in your movement journey. As always, don’t be afraid to reach out if you’re having any issues.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.

Sources:

1. American Family Physician: Adhesive Capsulitis and Shoulder Mobility Limitations.
   https://www.aafp.org/pubs/afp/issues/2000/0515/p3079.html

2. Orthopaedic Journal of Sports Medicine: Decreased Shoulder External Rotation and Increased Injury Risk.
   https://journals.sagepub.com/doi/full/10.1177/2325967117S00221

3. Physiopedia: Biomechanics of the Shoulder and Postural Implications.
   https://www.physio-pedia.com/Biomechanics_of_the_Shoulder

Note: Some claims are based on clinical observations and general orthopedic knowledge. For personalized advice, consult a healthcare professional.