Meant to help more with dynamic stability. Unsupported ER 90 deg flex with band - same as #19 but with the shoulder 90 degrees flexed in front of you.ĮR 90 deg abd ball bounce against wall - similar to the prone one but more about control. Keeping your mid back engaged, rotated the arm backwards until your forearm is vertical. Unsupported ER 90 deg abd with band - standing and holding onto a band, bring your shoulder 90 degrees out to the side with the first forward. Stop when your elbows reach the 90 degree position. Prone ER Angels with weight - same as before but now with weight. Prone ER Angels no weight - same start as the prone W but now bring your arms up towards your head and back down Start with light weight as this can be challenging. ![]() Prone ER 90 deg abd with weight - same as before but with weight. The heavier the ball, the harder this exercise becomes. Prone ER Ball toss - same as before but hold onto a ball and play catch with yourself (same hand). Prone ER 90 deg abd - lay on your stomach, bring your shoulder 90 degrees out to the side with the elbow bent to 90, raise the elbow and fist up to the sky Supported ER 90 deg flex with weight - same as before but now the elbow is directly in front of you Focus on a slow lower for this to build strength and stability. Supported ER 90 deg abd with weight - grab a weight, rest your elbow on a table with the shoulder 90 degrees to your side, keep the elbow stationary while lowering the weight down then back up. If you cannot maintain parallel with your forearms, the band is too strong. ![]() Make sure to squeeze the shoulder blades together and keep your core engaged to help protect your lower back.īand resisted ER wall slides - wrap a band in a circle and place it around your forearms or wrists, start with your hands in front of your face and slide your arms up keeping your forearms parallel. If the fists are too high (example: thumbs pointing towards the top of your head), you’re doing a more advanced exercise.īent over W’s with weight - while holding onto weights, bend over slightly and then make a W with your arms. If your firsts are in front of your face, you aren’t getting enough external rotation. Tip: your thumbs should be pointing towards your jaw / ear at the end of the movement. Pull the shoulder blades together while making a ‘W’ with your arms. It can be at chest height or slightly lower. Standing W’s with band - secure a band in front of you. Prone W’s with weight - same as before but add weight If you don’t lift the fists, this is just a rhomboid activity, so make sure to reach the fists to the sky. Prone W’s no weight - Lay on your stomach, arms in a W position, bring the arms and fists up towards the sky. One of my personal favorites and one that I use to warm up for climbing all the time! A safe activity with use of an external force.Īctive ER with band - s ecure a band, arm by your side, elbow bent to 90 degrees, rotate the arm out ~45-60 degrees.īilateral ER with scap retraction with band - grab a band with both hands, palms up, squeeze your shoulder blades together and rotate your arms out. Similar to #1 where you don’t want movement of your arm, but now the movement of your body causes the band to increase in resistance. ![]() Reactive isometric ER with band - arm by your side, elbow bent to 90 degrees, secure a band in a doorway and walk away creating resistance. Stopping with your arm parallel to the ground is great. Don’t go for excess range of motion here. Sidelying ER with weight - same as before but now add weight. Gravity is the only thing you are fighting here. Sidelying ER no weight - lay on your side with your arm on your side and rotate your fist up. Minimize movement, this is a lower level exercise meant to simply allow you to safely activate your external rotators without pain. Isometric ER - push your fist sideways into a wall with your arm by your side and elbow bent to 90 degrees. Single leg balance ER 90 deg abd with band with OH Press What level are you!īelow you’ll find the short list of exercises but if you keep scrolling you’ll see a few notes about each exercise!īilateral ER with scap retraction with band The external rotators are one of the most important muscle groups in the shoulder and they are certainly helpful for climbers! This video is here to give you a roadmap figure out which external rotator exercise is best for you whether you are recovering from an injury or trying to work on your training program! This is not designed to be an isolated workout.
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