{video} Sequences to Strengthen Shoulder External Rotators

In many asana classes we cue our students to externally rotate their arms, but have you noticed that many students lack the strength and mobility they need to complete that task well? Here are a few different exercises I like that warm up and strengthen the posterior shoulder muscles and they fit really nicely into a more traditional asana or even a vinyasa practice. Try these out, on yourself and with your students, and let me know how it goes!

18 Responses to “{video} Sequences to Strengthen Shoulder External Rotators”

    • Francesca Cervero

      Yes, absolutely! I’m so happy it’s helpful! Let me know how it feels in your body. xo

      Reply
  1. Talita Moss

    Love this and will definitely use it with a private client and in my group classes. I have been incorporating strengthening moves from other modalities in all of my classes and find it’s really well received. Thank you for the inspiration, Francesca!

    Reply
    • Francesca Cervero

      You are so welcome Talita! I love hanging out with you here. Let me know how your students like it! πŸ™‚

      Reply
  2. Robin

    Thank you Francesca! These exercises are simple and effective and I will include them with clients also.

    Reply
  3. Renee Honrada

    Thank you Francesca for all of the wonderful and insightful content that you share with us! I enjoy learning from you and im hoping someday to take your online course! I’m just beginning my private teaching journey with my very first private client. I like having your website as a resource. YOU ROCK!

    Reply
    • Francesca Cervero

      You are so welcome Renee and I am so happy to be here to support you on your journey!

      Reply
  4. Barbara Peter

    Love these poses, Francesca. Have been using them with my students in both private and group classes. My students are all about getting stronger in their shoulders, so they very much appreciate these poses. Thanks for sharing.

    Reply
  5. Eva Ginnell

    These short sequences are perfect! I have just used your down dog prep this morning with my small group as a warm-up. Thank you for generously sharing!

    Reply
  6. Lisa

    Hi Francesca! Love this video and have been incorporating these exercises into my practice (also did your class on jenni’s Site which has similar exercises!). Can you explain what the difference would be if you did the same exercise in prone but with the arms straight out in Superman position (ie. Arms extended by your ears)? Thanks!

    Reply
    • Francesca Cervero

      I’m so happy you are enjoying these exercises! I do similar exercises prone as well! …but when I offer it to students I usually don’t include so much shoulder flexion (superman position) because that just requires so much more mobility, and most people really struggle with that. Does that make sense?

      Reply
  7. Jennie MacGoy

    Very excited to introduce these into my classes — as well as private clients! I have primarily older, beginner, and larger-bodied students, so rarely do I offer down dog. They just don’t like it.
    Excited to see if stronger shoulders leads to more down dogs! Will definitely let you know how it goes! Thank you for all that you do for teachers and their students. Namaste.

    Reply
    • Francesca Cervero

      Oh that’s so wonderful to hear Jennie! Downward dog is such a hard pose…it’s great to help students move towards it in a thoughtful way, just like you are doing. Below I’ll link a sequence that I use to help people warm up for downward dog. It might not be appropriate for all your students but it might help get your idea juices flowing. Let me know what you think!

      https://www.francescacervero.com/video-sequence-to-prep-for-downward-dog/

      Reply
      • Jennie MacGoy

        Thank you for sharing this Francesca! I offered the external shoulder rotator sequence last night (prone, without weights). They LOVED it — three folks already told me their shoulders felt much better this morning. Looking forward to incorporating these more often. Thank you, thank you!!!

        P.S. For some reason, this box won’t let me click submit when I have my website URL listed. As long as I delete it, I can post!

    • Francesca Cervero

      You are so welcome Jennie! I’m so happy to hear your students loved that exercise! πŸ™‚

      Reply

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