Prone Shoulder External Rotations

ShoulderSquatWarm Up
Written By David Song

PRONE SHOULDER EXTERNAL ROTATIONS

This is a shoulder external rotation mobility exercise. This exercise can help with increasing your comfort level while doing barbell squats as it allows you to comfortably tuck your arms below the bar. Keep your elbow pinned to the floor and rotate your hand to the ceiling as high as possible and hold for 5-7 seconds. Elbow position can vary depending on your goals (ie it will be lower for low bar squatting vs high bar squatting).

Muscles Involved:

  • Infraspinatus

  • Teres Minor

Related Conditions:

  • Shoulder Impingement

  • Rotator Cuff Tear

  • Squat Warm Up

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