Shoulder Rotational Strength Rotational Strength for Overhead Athletes . Here are 2 ways which you can improve both internal/external rotation and activation/strength of your shoulder. . Exercise 1️⃣: �Start laying face up with your arm off the side of the table (90/90 position) �Rotate your shoulder internally (palm towards the floor) and externally (knuckles towards the floor) �This motion must be controlled❗️ Avoid the shoulder from moving forward, focus on PURE shoulder rotation �In this position, you can perform plyometric internal rotation throws . Exercise 2️⃣: �Start laying face down with your arm off of the table (90/90 position) �Rotate your shoulder internally (forearm towards the floor) and externally (forearm towards the ceiling) �In this position you can perform plyometric external rotation throws (typically performed for 30-45 seconds) . Begin with a 2-3 pound ball for these exercises and progress towards a 5 pound ball. If performed correction with pure rotation you should feel a strong burn❗️ . Don't forget to strengthen the internal rotators of the shoulder, the Subscapularis is the shoulder rotator cuff muscle which is an internal rotator.
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