Shoulder Internal External Rotation in Combat Base
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SETUP
▪️Sit back onto the left heel and place the right elbow on the knee of the right leg.
▪️Make a fist with the right hand and create a 90 degree angle at the elbow with the fist reaching up to the ceiling
▪️Pull the right shoulder blade down and back.
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SHOULDER AXIAL ROTATIONS
▪️Start internally & externally rotating at the right shoulder joint.
▪️Maintain tension through the arm by squeezing the fist.
▪️Make sure the shoulder is not rolling forward during the rotations.
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SHOULDER INTERNAL ROTATION PAILs/RAILs
▪️Find maximum internal rotation, and place the left hand on top of the right wrist.
▪️For the PAILs contraction (activation the progressive/lengthened tissue) press the right wrist up into the left hand.
▪️For the RAILs contraction (activating the regressive/shortened tissue) pull the right wrist away from the left hand, trying to find more internal rotation.
▪️Isolate the movement at the glenohumeral joint as opposed to rolling the shoulder forward.
▪️Keep the wrist in a neutral position.
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SHOULDER EXTERNAL ROTATION PAILs/RAILs
▪️Find maximum external rotation, grab a block with the left hand, and place it against the inside of the right fist.
▪️For the PAILs contraction (activation the progressive/lengthened tissue) press the right fist into the block.
▪️For the RAILs contraction (activating the regressive/shortened tissue) pull the right fist away from the block, trying to find more external rotation.
▪️Isolate the movement at the glenohumeral joint as opposed to leaning the torso backwards.
▪️Keep the wrist in a neutral position.
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REASSESS SHOULDER AXIAL ROTATIONS
▪️Move through another set of Shoulder Axial Rotations and compare the range of motion & quality of movement to the set at the beginning, and make note of any differences.
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