Go-to Exercise to Warmup the Posterior Rotator Cuff/Shoulders
Here is a simple exercise that will warmup and strengthen the posterior rotator cuff. It can be progressed very easily in a few different variations.
The Prone Retraction Holds I Variation: Laying on your stomach with arms by your side in an I position and palms facing up towards the ceiling. Retract your shoulders/try to squeeze your shoulder blades together/try your best not to shrug your shoulders, then lift your hands slightly off the ground and hold for 3 seconds. Repeat for 5 reps. Then change your hand position so that your palms are facing down and repeat again.
Give them a go!
Jamie Cheok – BeFit Training Physio Randwick
Jamie Cheok is a physiotherapist based in Randwick in the Eastern Suburbs of Sydney. Jamie has successfully treated musculoskeletal problems on the basis of a thorough assessment and diagnosis coupled with evidence-based rehabilitation programs tailored to the needs and goals of each individual. To book a consultation, click the link below.