Exercise of the Week: Half-Kneeling 90/90 External Rotation Hold
Written on April 27, 2014 at 6:08 am, by Eric Cressey
Today’s guest post comes from my friend and colleague, physical therapist Eric Schoenberg. Eric is an integral part of our Elite Baseball Mentorships.
I have yet to meet a high level baseball player that hasn’t done some form of rotator cuff strengthening exercise. The interesting part is that a high percentage of these athletes don’t actually know where their rotator cuff is and where they should be feeling these exercises. The most common response is the athlete will point to the front of their shoulder. This is also the same spot (biceps tendon, labrum) where all of their pain is when they throw!
In other words, the athlete is doing a “rotator cuff” exercise to help decrease or reduce the risk of shoulder pain, but in turn, ends up actually causing more stress and overuse to their already irritated anterior shoulder.
The ability to properly recruit the rotator cuff works hand in hand with being able to relax/shut down the posterior deltoid, latissimus, and lumbar extensors from overcompensating as an athlete “lays back” into external rotation.
We commonly see athletes/coaches performing the right exercises, but executing them improperly due to faulty recruitment, poor timing, or compensation. In these cases, the athlete looks the part and even appears stable and strong, but are not actually receiving the intended benefit of the exercise. In fact, more times than not, they are potentially making themselves worse.
Enter the ½ kneeling 90/90 External Rotation (ER) Hold. It is a great exercise to teach the baseball player (pitcher or position player) what they should feel and maybe more importantly, what they shouldn’t feel when attempting to build stability and proper alignment in their shoulder.
This exercise is one of many concepts that we discuss in our Elite Baseball Mentorships. With the continued rise in baseball injuries, we have made it our mission to help create an environment for collaborative learning among the leading strength coaches, health care professionals, and pitching instructors/coaches in the world.
Our next Upper Extremity course will be June 15-17, and the early-bird registration deadline is May 15; to learn more, click here
Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!