External rotation involves rotating a limb (usually the arm or leg) outward away from the midline of the body. Here's a general guide, primarily focusing on shoulder external rotation based on the provided reference:
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Starting Position: Stand with your back against a wall. Bend your knees slightly and flatten your lower back against the wall.
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Arm Position: Bring your arms up to the "goalpost" position - elbows bent at 90 degrees and aligned with your shoulders, with your elbows, wrists, and hands in contact with the wall.
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The Movement: Keeping your elbows and wrists in contact with the wall, slowly slide your arms upward along the wall, attempting to rotate your forearms and hands towards the floor. Your elbows, wrists, and the back of your hands should remain against the wall.
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Range of Motion: Only go as high as you can comfortably while maintaining contact points with the wall. Don't force the movement.
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Repetitions: Perform the movement for a set number of repetitions (e.g., 10-15 repetitions).
Key Considerations:
- Keep your core engaged throughout the exercise to stabilize your spine.
- Focus on controlled movement. Avoid jerky or rushed motions.
- Listen to your body. Stop if you feel any pain.
- Maintain proper posture: Keep your head, upper back, and glutes against the wall.
- Wall Contact: Strive to keep elbows and wrists touching the wall. This is key to the effectiveness of the stretch and helps isolate the external rotation movement.
This wall slide external rotation is a great way to improve shoulder mobility and address tightness in the internal rotator muscles.
