Yoga Block External Rotation RAIL
Exercise Overview
YOGA BLOCK EXTERNAL ROTATION PAIL The yoga block external rotation rail is a regressive angular isometric loading exercise used to increase range of motion and shoulder mobility. Start by lying down on a padded surface face down. Place the arm next to you at 90 degrees shoulder abduction and keep the elbow pinned to the floor. Use a yoga block to prop the wrist into external rotation. Start an isometric contraction by attempting to lift the wrist off the yoga block. Hold this contraction for 4-8 seconds at max effort for 2-6 repetitions. Be sure to rest an equal amount of time between repetitions.
Muscles Involved
infraspinatusteres minorposterior deltoid
Related Conditions
rotator cuff tendonitisrotator cuff strainglenohumeral labral teardynamic shoulder instabilityshoulder impingementposterior capsular impingement
