This page teaches you a rotator cuff exercise from the bent over position.
In the bent over position, your lower back muscles must work to stabilize your body. Also in this position, the middle back and scapular muscles work with the rotator cuff muscles.
This exercise is done from the neutral position versus the abducted position. The neutral position simply means that your shoulder stay at your sides throughout the movement. However, in the abducted position your shoulders would be out to the sides at 90 degrees.
Here are the instructions.
Starting Position: Hinge from the hips until your body is close to perpendicular with the floor. Keep a slight bend in your knees and raise your shoulders so they are in-line with your torso.
Your forearms should be straight up and down with your palms facing each other.
Form: Exhale and rotate your shoulders away from your body while keeping your arms at your sides. Hold for a brief moment and then slowly return to the starting position.
Personal Trainer Tips: Move in a slow and controlled manner.
Be mindful of the position of your lower back. You want to hinge forward from the hips not slump over from your lower back.
Practicing exercises in the bent over position helps to improve your posture and strengthen your lower back.
You can do external rotation exercises from many positions, and they all help to strengthen the rotator cuff muscles.
Yours in Health,
Dr. Charles PT/PT
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