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External rotations are exercises that involve turning a limb away from the body, commonly used in rehabilitation and strength training. Examples include lying shoulder rotations and seated knee rotations, and can also be done with cable machines in the gym. These exercises improve mobility, flexibility, and muscle strength.
External rotations are exercises in which one limb is turned away from the body. Also known as lateral rotations, they are common in rehabilitation settings as well as in strength training programs. There are several exercises that use external rotations to build muscle and improve mobility, but the term is not limited to just exercise. Technically, any movement that extends a limb out and to the side of the body is considered external rotation, but doing external rotations for a specific purpose can be helpful in increasing mobility, flexibility, and muscle strength.
An example of an exercise that uses external rotations is the lying shoulder rotation. To perform this exercise, the athlete will lie on their side with their knees slightly bent and their head resting on their lower arm. Your upper arm will grip a weight firmly. The weight of the dumbbell depends on the fitness level of the person exercising; a beginner should start with a smaller weight and work up from there. To execute the shoulder rotation, the user will begin with the upper arm bent at a ninety degree angle at the elbow, with the elbow planted at the side of the body. The user will lift the weight up and away from the body, keeping the elbow planted. This movement will force the shoulder to rotate. The athlete will then return to the starting position and repeat several times during one set.
Another good external rotation exercise that works the rotator cuff is the seated knee rotation. The user will sit on a bench with one leg up on the bench, bent at a ninety degree angle. Next, you’ll place your elbow on the side of your knee, grab a weight, and rotate your arm up. Rotation should occur again at the shoulder. This exercise is particularly useful in rehabilitation settings, where a patient is recovering from rotator cuff surgery or a similar injury.
External rotations can also be done with cable machines in the gym. After selecting the proper weight, the user will stand perpendicular to the machine with the cable handle in the far hand. He or she will start with the handle placed at the belly button and move away from the body, turning once more at the shoulder. This exercise also works the rotator cuff and shoulder muscles.
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