The shoulder rotation is one of the best rotator cuff exercises out there, whether you’re trying to warm up and activate your shoulder muscles before big lifts or taking a full mobility workout day.
That’s because the shoulder rotation excels at gently opening up tight shoulder muscles and activating the rotator cuff muscles, increasing blood flow throughout the joint, and improving shoulder mobility—which then cuts your risk of just so many different shoulder injuries and even back injuries.
RELATED: Shoulder Workout for Women
Always always always hit some shoulder activation and mobility drills before back squats, overhead presses, push-ups, rows, and pull-ups to help you access your safest, most effective form. (Wall slide exercises are another great mobility option.)
Learn How to Do the Shoulder Rotation
When performing any exercise—-but especially rotator cuff exercises like the shoulder rotation—it’s important to ensure that the movement is coming from the joint you actually want to work. Obviously, here, that means the shoulders, right? Well, when the shoulders lack mobility, the body’s natural inclination is to pick up the slack by excessively moving another joint—generally the lower back, or lumbar spine.
That’s why, when performing the shoulder rotation rotator cuff exercise, it’s critical to maintain a tall, neutral spine at all times and only move as far through the exercise as you can with that torso position. If you have to crank through your lower back to get the band, dowel, or broom moving, you’re not working your shoulders! You’re working, and potentially hurting, your lower back.
RELATED: 5 Exercise Modifications for Shoulder Pain
Got it? Good. OK, now here’s how to do the shoulder rotation.
Stand tall, brace your core, and hold both ends of a resistance band (you can also use a dowel or broom) in front of you and your elbows straight. This is your starting position.
From here, keeping your arms straight and back flat, raise the band in front of you and up over your head, then lower it back toward your glutes as far as you comfortably can while owning that core position.
If you struggle to reach your arms all of the way behind you without shoulder pain, try increasing the space between your hands, which will put the shoulders in a position that more easily accesses a wider range of motion.
Now that you’ve learned how to do the shoulder rotation, check out more exercise video tutorials, including more rotator cuff exercises like wall slide exercises.
K. Aleisha Fetters, CSCS, is a leading fitness expert and certified strength and conditioning specialist, training people around the world as an online personal trainer for women and men. She contributes to top magazines and publications including SELF, Women’s Health, Men’s Health, Men’s Journal, US News & World Report, and more. Her books include Give Yourself MORE and Fitness Hacks for Over 50.