DUMBBELL EXTERNAL ROTATION ON GYM BALL

Weak and painful shoulders are one of the most common problems seen in the clinic on a weekly basis. Not only rotator cuff issues due to tendinopathy and tears, but also other shoulder conditions like an arthritic shoulder, a frozen shoulder, and an unstable shoulder.

The video below demonstrates one of my favourite shoulder strength exercises.It targets external rotation weakness mainly the rotator cuff.

***DUMBBELL EXTERNAL ROTATION ON GYM BALL***Weak and painful shoulders are one of the most common problems seen in the clinic on a weekly basis. Not only rotator cuff issues due to tendinopathy and tears, but also other shoulder conditions like an arthritic shoulder, a frozen shoulder, and an unstable shoulder.The video below demonstrates one of my favourite shoulder strength exercises.It targets external rotation weakness mainly the rotator cuff.Recent research has shown rotator cuff activity to increase when the arm is more supported in abducted positions so this position is perfect. The unstable nature of the gym ball adds an increased stabilisation effect also.How to Perform:Hold a light dumbbell (2kg) in your right hand and sit on the floor and rest right elbow on the gym ball at 90 degree.Without changing the bend in your elbow, rotate your upper arm and forearm up and back as far as you can. Pause, then return to starting position. That's one rep.Don’t just focus on the standard 10 reps by 3 sets. These are an endurance muscle group: Make them tired!!!!!!!!“PERFORM AS MANY AS YOU CAN WITH GOOD TECNIQUE AND REPEAT 3 TIMES”If you have any shoulder problems please contact Physio Performance on 086-1958223, PM on Facebook or checkout www.physioperformance.ie

Posted by Physio Performance on Tuesday, February 16, 2016

 

Recent research has shown rotator cuff activity to increase when the arm is more supported in abducted positions so this position is perfect. The unstable nature of the gym ball adds an increased stabilisation effect also.

How to Perform:

  • Hold a light dumbbell (2kg) in your right hand and sit on the floor and rest right elbow on the gym ball at 90 degree.
  • Without changing the bend in your elbow, rotate your upper arm and forearm up and back as far as you can. Pause, then return to starting position. That’s one rep.

Don’t just focus on the standard 10 reps by 3 sets. These are an endurance muscle group: Make them tired!!!!!!!!

PERFORM AS MANY AS YOU CAN WITH GOOD TECNIQUE AND REPEAT 3 TIMES”

If you have any shoulder problems please contact Physio Performance on 086-1958223, PM on Facebook or checkout  www.physioperformance.ie/dev

Leave a Reply

Your email address will not be published. Required fields are marked *