YOGA BLOCK EXTERNAL ROTATION PAIL

The yoga block external rotation rail is a regressive angular isometric loading exercise used to increase range of motion and shoulder mobility. Start by lying down on a padded surface face down. Place the arm next to you at 90 degrees shoulder abduction and keep the elbow pinned to the floor. Use a yoga block to prop the wrist into external rotation. Start an isometric contraction by attempting to lift the wrist off the yoga block. Hold this contraction for 4-8 seconds at max effort for 2-6 repetitions. Be sure to rest an equal amount of time between repetitions.

Muscles involved:

• infraspinatus

• teres minor

• posterior deltoid

Related conditions:

• rotator cuff tendonitis

• rotator cuff strain

• glenohumeral labral tear

• dynamic shoulder instability

• shoulder impingement

• posterior capsular impingement

Exercise videos