SHOULDER ROCKET

This is a shoulder mobility exercise that works on improving dynamic stability in external rotation. Lie down on your stomach and use one forearm to support the head. Place the other next to you with your fist flat on the floor. Raise the elbow as high as you can and then externally rotate the shoulder. Slowly reach overhead and reverse the motion to return to start.

Structures Involved:

• Shoulder (glenohumeral joint)

• Scapula (scapulothoracic joint)

• Trapezius

• Rotator Cuff (Infraspinatus, Teres Minor)

• Deltoids

• Rhomboid

Related Conditions

• Shoulder Impingement

• Upper Cross Syndrome

• Secondary Mechanical Shoulder Pain

• Rotator Cuff Tear

Related Exercises