[UConnJulie]

Ted,

I imagine you are doing that exercise with your arms out like you are making the letter "T", correct? You produce the movement by sliding your scapulae toward your spine ... a prone cobra is different because you are lifting your entire upper body off the ground, not just your arms/scapulae.

To increase external rotation there are a number of stretches you can do ... one should be a doorway stretch for your pectorals. In postural problems the pecs get shortened and pull the humerus into internal rotation. Often they are the culprit and not the rotator cuff/subscapularis Do the stretch in a low position, mid range position, and high position to target all fibers of the pecs.

Another good pec stretch that gets pec minor a bit better is on the foam roller. Lie with it vertical along your spine and bring your arms out in 90/90 and just relax there. I think this one is in I/O ...

If it is truly your rotator cuff that is tight (subscapularis) and pulling you into internal rotation, you might do well with a T-bar stretch ... try a google search (I'm limited on time right now). Basically you have a cane or some other J or T shaped device (we had some in my clinic made of PVC) - grab the handle and run the long part behind your forearm with your arm up in 90/90. Grab the end of the pipe in the other and and pull ... sorry, hard to describe ...

Best,
Julie