You can improve your external elbow rotation by performing resisted external rotation exercises, focusing on proper form.
Here's a breakdown of how to improve your external elbow rotation, based on the provided resource and general exercise principles:
Exercise: Resisted External Rotation
This exercise helps strengthen the muscles responsible for external elbow rotation.
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Starting Position: Stand with your back straight to avoid leaning. Hold a resistance band or light weight (dumbbell) in your hand. Keep your upper arm close to your side and your elbow bent at a 90-degree angle. Your forearm should be parallel to the ground.
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Movement: Slowly rotate your forearm outward, away from your body, keeping your elbow bent at 90 degrees. Focus on using your rotator cuff muscles to control the movement.
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Return: Slowly return your forearm to the starting position.
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Repetitions: Perform three sets of ten repetitions.
Important Considerations:
- Proper Form:
- Maintain a straight back: Avoid leaning forward or backward during the exercise.
- Keep your forearm parallel to the ground: This ensures proper muscle activation.
- Control the movement: Avoid using momentum to swing your arm. Focus on a slow and controlled rotation.
- Resistance: Start with a light resistance (a light band or small weight) and gradually increase it as you get stronger. The goal is to feel a burn in the muscles without compromising form.
- Listen to Your Body: If you experience any pain, stop the exercise and consult a physical therapist or doctor.
Additional Tips for Improved External Rotation:
- Warm-up: Before performing resisted external rotation exercises, warm up your shoulder and elbow with light cardio and dynamic stretches like arm circles.
- Consistency: Perform these exercises regularly (e.g., 2-3 times per week) for optimal results.
- Stretching: Include stretches that target the shoulder and rotator cuff muscles to improve flexibility and range of motion. Cross-body arm stretches and sleeper stretches can be beneficial.
- Progressive Overload: Gradually increase the resistance or the number of repetitions as you get stronger.
