I do not understand this...

[goldwave84]

Hey Guys,
I do not understand this. I have a protracted shoulder girdle ( rounded shoulders), so I need to do external rotations right? Is this a good one? (Lateral Rotation (External Rotation)
http://www.exrx.net/Articulations/Sh...l#anchor110483

Does anyone have guidelines for this exercise? E.g weights, reps & sets?

Sorry if its a dumb question, just had to ask it.
Ash

[OldGuy]

Read this. It also has a link to "Cracking the Rotator Conundrum" by Eric Cressey, an excellent article.

http://www.t-nation.com/readTopic.do...itan?id=538204

[chris_f]

ditto what oldguy said.

and yes its a good excercise. do 1 or 2 sets, anywhere from 8-15 reps for something like that, and keep the weight light!

[OldGuy]

If you read Robertson's article, shark, he says there's no problem in going heavy. In fact, if your going to be doing heavy upper body work it makes sense to build up the rotators too. Of course you have to build up to it, just like anything else.

[laxcdn]

I do them but use a rubber band around a telepost in the basement. I do 2 sets of about 15-20. When in physio I would do it on a machine for about a minute a set. She also told me the best way to get rid of the rounded shoulders was to sit and walk and pull my shoulders back. I did that and now it is just second nature.

[chris_f]

Originally posted by OldGuy:
If you read Robertson's article, shark, he says there's no problem in going heavy. In fact, if your going to be doing heavy upper body work it makes sense to build up the rotators too. Of course you have to build up to it, just like anything else.

touche [img]smile.gif[/img]

In speaking from experience, though, you think you'll be able to do more weight than you actually can. When you start on external rotation, they're killer!

Hey OldGuy: how come we don't trade affectionate terms like "douche" anymore? Have you found another arrogant little kid to bust balls with?

[OldGuy]

I think most on this forum will tell you I'm an equal opportunity ball buster. Plus you haven't really been a douche lately.

[img]tongue.gif[/img]

I only do externals early on the weekends so the hot chics don't see me sturggling with a measly 10 DB.

[goldwave84]

Well those articles were informative but the jargon needs some getting used to. So let me see, my medial rotation (Internal Rotation)of my shoulder is stronger than my external rotation, hence the rounded shoulders and the pulled in effect. So now I need to perform side-lying external rotation exercise to correct that imbalance. Well, what about dumbbell lateral raise, would that make the pulling of the shoulders and turning the upper arm inward worse, or help the situation. Am I correct guys?
One more thing, I am doing the Max-OT workout, can I still use the reps & sets in the above articles?

Well, building the body is no joke!

Ash

[OldGuy]

I don't know how you have your workouts scheduled but I would do those when you are not working your upper body (ie. leg day) and give yourself at least 24 hours before doing any upper body. In fact, I usually do these in place of shoulder day exercises. I figure I get plenty of heavy shoulders on chest and back days.

[chris_f]

Ash: Shoulder raises would have no effect on your rotator cuff (well no positive effect anyway). They work your deltoid (the front and medial sections most). Your problem is with your rotator cuff and posterior deltoid, therefore placing rows in priority over presses, as well as supplementing in some external rotation work, are your remedies for correcting the problem.

[goldwave84]

So, sharkbait31 side-lying external rotation should be just fine eh?

Ash

[chris_f]

I'd say yes, but i'm not an expert on shoulder stuff... so i'll let oldguy fill you in some more. My only real point was that lateral raises won't actually do anything to correct the problem.

[OldGuy]

Yes, that would be fine. But look at all the exercises in that article. Cuban presses are a b!tch.

[chris_f]

Originally posted by OldGuy:
Cuban presses are a b!tch.

no, you're a bitch! douche [img]tongue.gif[/img]

[OldGuy]

No wonder your parents won't listen to you.

[chris_f]

Originally posted by OldGuy:
No wonder your parents won't listen to you.

[img]smile.gif[/img] Awww the OldGuy I know and love is back! [img]smile.gif[/img]