Correct Your Muscular Imbalance with a Simple & Effective Rehabilitation Program
|If your shoulder dysfunction is the result of a muscular imbalance, the cure is to make adjustments to your exercise program that counter this imbalance. Specifically, you'll need to stretch your internal rotators (to allow your shoulders to return to a more natural position) and strengthen your external rotators (to increase your shoulders' stability).
Almost any stretching movement that forces your upper arms backward and upward will stretch your internal rotators. One of our favorites is a simple pectoral stretch, performed one arm at a time. Begin by standing beside a vertical structure, such as a doorway or the corner of a building. Place your palm and forearm against the structure, with your elbow bent 90 degrees and at approximately shoulder height. Take a small step forward and slowly rotate your body away from your raised arm. Maintain a gentle but persistent stretch across the front of your shoulder for at least 20 seconds, then repeat for your opposite shoulder.
Strengthening your external rotators is the most challenging part of your rehabilitation, because very few exercises stimulate the infraspinatus and teres minor directly, and it's easy to perform those exercises improperly. That's exactly why the ShoulderHorn was created.