Flexibility and Rotator Cuffs

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By at November 7, 2012 | 1:17 am | Print


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5 Comments


  1. chadcarpenter, 6 months ago

    Good explanation of exactly how this exercise relates to the golf swing, which makes it much easier to put the time in. Two questions:

    1. Once you are able to do the reps/sets with 5lb weights relatively comfortably do you then go into a maintenance mode, maybe doing it once a week to make time for something else?

    2. Are you going to do an exercise for the other part of the rotator cuff (internal rotation) or is this not that important?

    • Jeremy Klinkhamer

      Jeremy Klinkhamer, 6 months ago

      Hey Chad,
      Thanks for the questions…
      #1. Maintenance mode is great with this particular exercise. If you’re doing well and want to advance your shoulder workout I would stand up and do the same exercise with exercise tubing. We can also start to work the cuff with the elbow away from the body. Stay tuned for that…
      #2. It is important. It’s just that the internal rotators are typically stronger and the muscle imbalance usually starts with external rotation weakness. The subscapularis muscle (the internal rotator of the cuff) is large and it’s accessory muscles are the rather strong pectorals and latissimus dorsi. Doing the same exercise I showed in the video while standing with tubing connected to the wall will give you the opportunity to do both if you choose. I would do 3 sets external and 2 sets internal.
      Jeremy Klinkhamer, PT


  2. DavidJones, 6 months ago

    Jeremy,

    I tried the exercise but was unable to move the arm to the straight up position that you were able to (guess I got it almost to 135 degrees). So do you have an exercise to increase the range of motion (no pain, just reach an earlier stopping point).

    Thanks.

    • Jeremy Klinkhamer

      Jeremy Klinkhamer, 6 months ago

      David,
      Good question. The video might make it look like my forearm is vertical but I can’t get the forearm “straight up” as you mentioned either without rolling my body backwards (which is not recommended). I would bet you’re doing it correctly. A few things to do to increase your external rotation: 1. Work on your posture… meaning, pull the shoulder blades closer together and make sure your mid-back isn’t rounded; 2. Increase your shoulder flexion (arms straight up in the air)… you can do that by laying on the ground or foam roller and stretch your arms overhead trying to reach your thumbs to the floor without bending your elbows. 3. Pec stretch… the simple way to do this is in a doorway with your hands/forearms on the frame of the doorway as you stretch your chest through the door.
      Jeremy Klinkhamer, PT


      • DavidJones, 6 months ago

        Thank you for the response Jeremy.


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