Shoulder Impingement Exercises Part 2-1: External Rotation in 30° Abduction
2-1. External Rotation in 30° Abduction (Presented by Chng Chye Tuan, Senior Physiotherapist)
The first exercise we are going to do is called the External Rotation in 30° Abduction.
So what we are going to do is the have the fist in this way. And pull the shoudler blade backwards in a neutral position and go in extrenal rotation at a 30° abduction angle.
What this exercise does is to train the infraspinatus and teres minor muscles. These two muscles belong to the rotator cuff muscle group. They will help stabilize the shoulder blade in place with this movement.
So for this exercise, we will be doing it with a mid-cable row. Start off with slight tension in front of the body. You will pull out your fist out in a 30° abduction angle and coming back slowly.
So make sure that you are doing this exercise, you are keeping your shoulder blade backwards and downwards. Stablize in that position as your doing an extrenal rotation at 30° angle.
You are going to maintain this position and move it in this direction.
This exercise is called External Rotation with a 30° Abduction.
For more information about shoulder injuries and the rotator cuff muscles:
- Shoulder Impingement Exercises Part 2-2: External Rotation in 90° Abduction
- Shoulder Impingement Exercises Part 2-3: Opening Arc From Low To High
- Shoulder Impingement Exercise Part 1-3: High Row
- Shoulder Impingement Exercise Part 1-2: Upright Row
- Rotator Cuff Stabilty For The Shoulder Joint
- Shoulder Impingement Exercise Part 1-1: Low Row
- Prevent Shoulder Pain With 3 Rotator Cuff Exercises
- Scapular (Shoulder Blade) Instability
- Anatomy Of The Shoulder
- Scapula Winging Or Winged Scapula
- Rotator Cuff – The Shoulder Stabilisers
- Symptoms and Causes of a Frozen Shoulder
- The Disabled Throwing Shoulder- The “Dead Arm”
- A Physiotherapist’s tips on identifying a Shoulder Injury
- Shoulder Impingement
- Shoulder pain in office workers
- For Swimmers : Common Injuries, Treatment And Prevention Tips
- Overdiagnosis of Subacromial Impingement Syndrome
- What is the differences between a Frozen Shoulder and Adhesive Capsulitis?
- 7 Key Points to Avoid Shoulder Injuries