What are external rotations?

External rotations are exercises in which the limb rotates out of the body. They are also known as side rotations and are common in rehabilitation settings and in strength training programs. There are several exercises that use external rotations to build muscle and improve mobility, but this term is not limited to exercise. Any movement that extends the limb outward and to the side of the body is technically considered to be external rotation, but the external rotation for a particular purpose can be useful to increase mobility, flexibility and muscle strength.

An example of an exercise that uses external rotation is the rotation of the shoulders. To perform this exercise, it will exercise on its side with their knees slightly bent and head supported by the lower arm. The upper arms firmly grasp the barbell. The weight of the dumbbell depends on the level of fitness in the person's exercise; The beginner should be in the mount with less weight and from there. To perform the shoulder rotation, a user with the upper arm bent at the ninetieth angle in the elbow begins, with the elbowMusted on the side of the body. The user then lifts the weight up and away from the body and keeps the elbow planted. This movement forces to turn the shoulder. The exercise then returns to the starting position and repeats several times for one set.

Another good outer exercise of the outer rotation that works on the rotator cuff is the rotation of the knee of the sitting knees. The user will sit on a bench with one foot up on the bench, bent at an angle of ninety degrees. He then planted the elbow in the side of the knee, grabs the barbell and turns the arm up. The rotation should be reappeared on the shoulder. This exercise is particularly useful in rehabilitation settings in which the patient recover from the Rotacenebo cuff operation or similar injury.

External rotations can also be done with cable machines in the gym. After selecting the correct weight, the user will stand perpendicular to the machine with the cable handle in the remote hand. Then it starts with the handle placed on the navel and strayHe gets out of the body, turns on his shoulder again. This exercise also works on a rotator cuff and shoulder muscles.