Shoulder external rotation exercises can help prevent rounded shoulders, which can cause neck and shoulder pain. These exercises should incorporate your torso and pelvis to open your chest cavity and reduce poor posture. Fitness professional Anthony Carey, owner of Function First Corrective Exercise in San Diego, recommends that you start the exercises from the ground and gradually work your way up to a standing position. Perform an extra set of stretches on the side of your body that feels tighter.
Prone One-Arm Scaption
Step 1
Lie on the ground on your chest with your feet together and your arms by your sides. Put your palms and forehead against the ground. Place a towel beneath your forehead as a cushion.
Step 2
Raise your right hand and arm off the ground and turn your palm facing up so that your thumb is pointing up. Bring your right arm out to your sides so that it is perpendicular to your shoulder. Hold this position for two seconds.
Step 3
Bring your right arm toward your head so that your bicep is close to your ear. Hold this position for two seconds. Reverse the movement pattern to the starting position. Perform two sets of 5 to 6 reps per arm.
Kneeling Palm Press
Step 1
Kneel on the ground on your right knee with your left leg bent at 90 degrees in front of you. Face the right side of your body toward a wall.
Step 2
Press your right hand against the wall with your right arm straight and your fingers pointing up. Pull your shoulders back slightly and hold this position for five deep breaths.
Step 3
Turn your hand so that your fingers are pointing down. Press your palm against the wall for five deep breaths. Perform two sets of stretches on each side of your body.
Standing Active Scapular Retraction
Step 1
Stand with your legs slightly apart and turn your hands and forearms up so that your thumbs are pointing behind you.
Step 2
Pull your shoulder blades together and bring your arms behind you. Hold this position for three seconds.
Step 3
Relax your shoulders and perform two sets of 10 retractions. Do not move your pelvis or stick your neck forward as you move.
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