Shoulder External and Internal rotation confusion

[Jack Yee]

Hey all: I know this must be an easy concept, but I get confused between the difference between internal vs. external shoulder rotation. Any of you got any simplistic examples?

Thanks all!

[Robert Fabsik]

http://www.youtube.com/watch?v=T3PbNvrhFW4 (WFS)

I think around 1:30 he demonstrates external rotation.

Basically, rotating/pulling the forearm away from the body, whereas internal rotation has you rotating your forearm towards and into the body.

If you look at a throw, in the windup you'll have some external rotation and in follow through you'll have some mild internal rotation.

Putting your upper arm at the side of your torso, then bend your forearm to 90 degrees. Keeping your upper arm at your side and just roate, if you move your forearm towards your body/tummy/front it is internal rotation. If you move your forearm away from your body it is external rotation.

[Lincoln Brigham]

Originally Posted by Robert Fabsik

http://www.youtube.com/watch?v=T3PbNvrhFW4 (WFS)

I think around 1:30 he demonstrates external rotation.

That's external rotation alright, external rotation of the humerus, but not really external rotation of the shoulder girdle itself.

Internal rotation of the shoulder is the hunched over look, rolling the shoulders in towards midline. External rotation of the shoulders is showing your armpits.

[Dana Rice]

Originally Posted by Lincoln Brigham

That's external rotation alright, external rotation of the humerus, but not really external rotation of the shoulder girdle itself.

Internal rotation of the shoulder is the hunched over look, rolling the shoulders in towards midline. External rotation of the shoulders is showing your armpits.

Not trying to hijack the thread here, but I would be very interested to get Lincoln or Robert's (or anyone who is experienced really) opinion on some good ways to improve external rotation mobility. I have searched Mobility WOD, but I am curious on your opinions on what you think are some really good movements/stretches to improve this. Mainly looking for something I can do alone either at home or just prior to lifting. I have bands.

Thanks!

[Brian Strump]

Originally Posted by Dana Rice

Not trying to hijack the thread here, but I would be very interested to get Lincoln or Robert's (or anyone who is experienced really) opinion on some good ways to improve external rotation mobility. I have searched Mobility WOD, but I am curious on your opinions on what you think are some really good movements/stretches to improve this. Mainly looking for something I can do alone either at home or just prior to lifting. I have bands.

Thanks!

Take a broomstick/PVC. Stand like you were going to throw something with your right arm(that movement is ext. rotation). Put the stick in your right arm, and the rest going down towards the floor, the stick should lay behind your arm. Grab the stick with your left hand, underneath your right arm. Using your right arm as the fulcrum, pull the stick with your left arm, thus bringing your right shoulder into greater external rotation.
I would recommend contracting the right arm to resist that movement(hold 2-3s), then repeat the stretch.

Repeat on other arm.

[Dana Rice]

Thanks Brian, this sounds perfect.

[Mike Johnson]

Originally Posted by Brian Strump

Take a broomstick/PVC. Stand like you were going to throw something with your right arm(that movement is ext. rotation). Put the stick in your right arm, and the rest going down towards the floor, the stick should lay behind your arm. Grab the stick with your left hand, underneath your right arm. Using your right arm as the fulcrum, pull the stick with your left arm, thus bringing your right shoulder into greater external rotation.
I would recommend contracting the right arm to resist that movement(hold 2-3s), then repeat the stretch.

Repeat on other arm.

Like this?

[Jason Vinson]

another good way is to hold a PVC pipe overhead, palms flat facing upward and fingers pointing to the side away from the body. kind of like a waiter holds a tray of dishes.

[Brian Strump]

Correct Mike.

Originally Posted by Mike Johnson

Like this?

[Lincoln Brigham]

Originally Posted by Mike Johnson

Like this?

Yep.
I prefer doing this with the elbow pointed forward, more like a front squat position, but that's a minor point.