Loaded shoulder-ER stretching
Shoulder-mobility (range-development)
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2m 50s
THE WHAT & HOW:
A loaded external shoulder rotation (ER) context performed supine on a bench or elevated surface with dumbbells, aimed at developing usable, strength-backed end-range external rotation under higher intensity than doorway-based work (see doorway-stretching here: https://youtu.be/SOcc87JEoAM).
The main focus is expanding and reinforcing external rotation ranges through load, while maintaining clear scapular organisation and shoulder control. The scapulae must stay actively set to ensure the work targets the intended shoulder structures and internal rotator lengthening, rather than collapsing into passive stretching of the chest or anterior shoulder.
Resource contents:
0:05 - Loaded sagittal shoulder-ER (setup)
0:50 - Loaded sagittal shoulder-ER (CR)
1:16 - Loaded sagittal shoulder-ER (reps)
1:50 - Loaded transverse shoulder-ER (setup & CR)
2:22 - Loaded transverse shoulder-ER (reps)
The movement is explored in two main orientations: elbows out, which increases exposure into deeper sagittal-plane ER ranges, and elbows tucked, which biases more transverse-plane control and joint-specific rotational stability.
Execution uses contract-relax (CR) work, where brief isometric engagement is applied against the load before relaxing into deeper available range, alongside controlled repetitions to strengthen and stabilise the end range.
Compared to the doorway ER work, this is higher intensity: it not only develops range, but also strengthens and consolidates it under load. As a result, it is performed less frequently, while the doorway variation can be used more regularly for low-intensity exposure and nervous system “allowance” into the ranges.
Together, they complement each other: the doorway builds access and tolerance, while the loaded version builds strength, control, and durability in those same ranges, making external rotation both available and usable under load.
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