Corrective Exercise Strategy
External Shoulder Rotation
Smash, stretch, and activate corrective strategies for external shoulder rotation — releasing anterior shoulder and pec restrictions, improving external rotation range, and activating external rotators.
All Corrective ExercisesSmash
Soft tissue work to release restrictions and improve tissue quality.
Anterior Deltoid with ball against wall
Pec Minor smash with ball and yoga block on wall
Teres Major lacrosse ball smash
Pole Over & Backs
Stretch
Restore range of motion and lengthen restricted tissues.
Corner Chest Stretch
Supine W Extensions on foam roller
Prone Arm Bar
Activate
Strengthen and reinforce neuromuscular control.
Prone T Raises
Prone Snow Angels
Prone W Extensions
Smash
- Anterior deltoid with small hard ball against wall
- Pec minor with ball facing wall with arm movement
- Anterior delt and/or pec while supine with barbell while externally rotating arm
- Teres major with lacrosse ball against wall and externally rotating arm
- Posterior scapula smash with squishy ball on floor with shoulder rotation
- Foam roll posterior delts
- Rhomboids using double lacrosse ball while lying supine and alternately extending arms
Stretch
- Corner chest stretch with arms at 90 degrees
- Pole / PVC external rotations
- Pole over and backs
- Hold barbell in front rack and rotate elbows up forcing external shoulder rotation
- Supine on foam roller lengthwise while doing W-extensions
- W-extensions on foam roller with arms trying to get elbows to ground
- Prone arm bar
Activate
- I’s, Y’s, T’s with resistance band
- Prone T raises
- Prone snow angels
- Prone W-extensions
- Resistance band external rotations
- Scarecrows with or without weight
- Mini band press outs with various hand positions
- Superband over and backs