Dowel Shoulder External Rotation

ShoulderShoulder StretchShoulder Flexibility
Written By David Song

DOWEL SHOULDER EXTERNAL ROTATION

This is a shoulder external rotation mobility exercise that utilizes a dowel. This can be completed seated or standing. Hold a dowel with both hands. Use the healthy arm to push the target hand into tolerable shoulder external rotation. Hold the end range for up to 10 seconds and return to starting position.

Structures Involved:

  • Rotator Cuff

    • Infraspinatus

    • Teres Minor

  • Glenohumeral Joint Capsule

Related Conditions:

  • Frozen Shoulder

  • AC Joint Sprain

  • Infraspinatus Strain

  • Teres Minor Strain

  • Rotator Cuff Tear

  • Rotator Cuff Tendinitis / Rotator Cuff Tendinopathy / Rotator Cuff Tendinosus

Exercise Equipment:

Click to buy

 

Related Exercises

Featured
Cable Face Pull
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Cable Face Pull
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Assisted Shoulder External Rotation
Shoulder External Rotation, Shoulder Internal Rotator, Lats, Lats Stretch, Latissimus Dorsi, Latissimus Dorsi Stretch, Pectoralis Major, Pec Stretch, Anterior Deltoid, Teres Major, Subscapularis, Shoulder, Shoulder Stretch
Assisted Shoulder External Rotation
Shoulder External Rotation, Shoulder Internal Rotator, Lats, Lats Stretch, Latissimus Dorsi, Latissimus Dorsi Stretch, Pectoralis Major, Pec Stretch, Anterior Deltoid, Teres Major, Subscapularis, Shoulder, Shoulder Stretch
Shoulder External Rotation, Shoulder Internal Rotator, Lats, Lats Stretch, Latissimus Dorsi, Latissimus Dorsi Stretch, Pectoralis Major, Pec Stretch, Anterior Deltoid, Teres Major, Subscapularis, Shoulder, Shoulder Stretch
Banded Bottoms Up Press
Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Supraspinatus, Deltoids, Upper Trapezius, Shoulder, Shoulder Stability, Shoulder External Rotation, Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor
Banded Bottoms Up Press
Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Supraspinatus, Deltoids, Upper Trapezius, Shoulder, Shoulder Stability, Shoulder External Rotation, Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor
Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Supraspinatus, Deltoids, Upper Trapezius, Shoulder, Shoulder Stability, Shoulder External Rotation, Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor
Yoga Block Chest Stretch
Pectoralis Major, Pectoralis Minor, Pec Stretch, Chest Stretch, Chest, Shoulder Internal Rotation, Shoulder External Rotation, Latissimus Dorsi, Lats, Lats Stretch, Latissimus Dorsi Stretch, Teres Major, Subscapularis, Shoulder Stretch, Shoulder Flexibility
Yoga Block Chest Stretch
Pectoralis Major, Pectoralis Minor, Pec Stretch, Chest Stretch, Chest, Shoulder Internal Rotation, Shoulder External Rotation, Latissimus Dorsi, Lats, Lats Stretch, Latissimus Dorsi Stretch, Teres Major, Subscapularis, Shoulder Stretch, Shoulder Flexibility
Pectoralis Major, Pectoralis Minor, Pec Stretch, Chest Stretch, Chest, Shoulder Internal Rotation, Shoulder External Rotation, Latissimus Dorsi, Lats, Lats Stretch, Latissimus Dorsi Stretch, Teres Major, Subscapularis, Shoulder Stretch, Shoulder Flexibility
Prone W-Stretch
Rotator Cuff Stretch, Subscapularis, Pectoralis Major, Latissimus Dorsi, Latissimus Dorsi Stretch, Lats, Teres Major, Shoulder External Rotation, Shoulder Internal Rotator, Shoulder Flexibility, Shoulder Stretch
Prone W-Stretch
Rotator Cuff Stretch, Subscapularis, Pectoralis Major, Latissimus Dorsi, Latissimus Dorsi Stretch, Lats, Teres Major, Shoulder External Rotation, Shoulder Internal Rotator, Shoulder Flexibility, Shoulder Stretch
Rotator Cuff Stretch, Subscapularis, Pectoralis Major, Latissimus Dorsi, Latissimus Dorsi Stretch, Lats, Teres Major, Shoulder External Rotation, Shoulder Internal Rotator, Shoulder Flexibility, Shoulder Stretch
Supported Shoulder External Rotation
Shoulder External Rotation, Shoulder External Rotator, Teres Minor, Infraspinatus, Shoulder, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening
Supported Shoulder External Rotation
Shoulder External Rotation, Shoulder External Rotator, Teres Minor, Infraspinatus, Shoulder, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening
Shoulder External Rotation, Shoulder External Rotator, Teres Minor, Infraspinatus, Shoulder, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening
Shoulder Swimmers
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder External Rotation, Shoulder Internal Rotator, Shoulder Extensor, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Serratus Anterior, Upper Trapezius
Shoulder Swimmers
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder External Rotation, Shoulder Internal Rotator, Shoulder Extensor, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Serratus Anterior, Upper Trapezius
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder External Rotation, Shoulder Internal Rotator, Shoulder Extensor, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Serratus Anterior, Upper Trapezius
T-Y-Raise
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Posterior Deltoid, Rhomboid, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius
T-Y-Raise
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Posterior Deltoid, Rhomboid, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Posterior Deltoid, Rhomboid, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius
A-T-Raise
Shoulder Mobility, Shoulder End Range Strengthening, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Rhomboid, Middle Trapezius, Latissimus Dorsi, Posterior Deltoid
A-T-Raise
Shoulder Mobility, Shoulder End Range Strengthening, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Rhomboid, Middle Trapezius, Latissimus Dorsi, Posterior Deltoid
Shoulder Mobility, Shoulder End Range Strengthening, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Rhomboid, Middle Trapezius, Latissimus Dorsi, Posterior Deltoid
Y-Raise Rotation
Scapular Posterior Tilt, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Shoulder Flexion, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Upper Trapezius, Serratus Anterior, Shoulder Mobility, Shoulder End Range Strengthening
Y-Raise Rotation
Scapular Posterior Tilt, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Shoulder Flexion, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Upper Trapezius, Serratus Anterior, Shoulder Mobility, Shoulder End Range Strengthening
Scapular Posterior Tilt, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Shoulder Flexion, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Upper Trapezius, Serratus Anterior, Shoulder Mobility, Shoulder End Range Strengthening
David Song
Previous

Dowel Shoulder Pull
Next

Dowel Shoulder Abduction