External Rotation Perturbations

ShoulderShoulder Proprioception
Written By David Song

EXTERNAL ROTATION PERTURBATIONS

This is a rotator cuff stability exercise that adds perturbations to train shoulder proprioception. Loop a strength band through a fraction plate of up to 2.5 lbs and wrap it around a stable object. From here grab the band with the arm furthest from the anchor point and take a side step away from the anchor point. Keep the arm and elbow tucked to the side of your body with a 90 degree bend in the elbow. Grab the weight plate and pull on it to tense the band and let go. This will cause the band to shake, resist the movement with your arm and shoulder.

Muscles Involved:

  • Rotator Cuff

Related Conditions:

  • Rotator Cuff Tear

  • Biceps Tendinopathy / Biceps Tendinitis

  • Shoulder Impingement

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Shoulder, Shoulder Stability, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Bench Press, Bench Press Warmup, Posterior Deltoid, Infraspinatus, Teres Minor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Minor, Rhomboid Major, Middle Trapezius
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David Song
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Internal Rotation Perturbations
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