Pvc External Rotation
Description
The PVC external rotation uses a PVC pipe or stick to assist in external rotation of the shoulder. You hold the stick with both hands and use one arm to push the other into external rotation. It is a gentle rotator cuff warm-up and mobility drill.
Muscle Group
Equipment Required
Pvc External Rotation Instructions
- Stand tall. Hold a PVC pipe or stick with both hands in front of you, elbows at 90 degrees by your sides.
- Use your left hand to push the stick to the right, rotating your right forearm outward (external rotation).
- Go as far as comfortable. Hold for 5 to 10 seconds.
- Return to center.
- Use your right hand to push left, rotating your left forearm outward.
- Continue alternating for 10 to 15 reps per side.
- The stick provides gentle assisted stretching.
- Use as a warm-up before pressing or overhead work.
Pvc External Rotation Form & Visual
Pvc External Rotation Benefits
- Gentle rotator cuff warm-up and mobility
- Stick provides assisted stretching
- Improves external rotation range
- Prevents shoulder impingement
- Minimal equipment needed
- Widely used in physical therapy
Pvc External Rotation Muscles Worked
- Infraspinatus
- Teres minor
- Posterior deltoid (slight)
Pvc External Rotation Variations & Alternatives
- DB Lying Supination
- Cable External Rotation
- Band External Rotation
- PVC Pass-Through
- Band External Rotation
