Elbow Out Rotator Stretch
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Stretching
The elbow out rotator stretch is a bodyweight shoulder mobility drill that opens up the rotator cuff and the shoulder's internal and external rotators. By holding the elbow out and rotating the forearm, it gently lengthens the muscles around the shoulder, making it a useful warm-up or recovery stretch for pressing, throwing, and overhead work.
Elbow Out Rotator Stretch: So führst du sie aus
- 1Stand or sit tall with your spine neutral, shoulders relaxed, and chest open.
- 2Raise one arm and bend the elbow so your upper arm points out to the side, roughly level with your shoulder.
- 3Bring your forearm in front of you, keeping the elbow lifted and held out rather than letting it drop toward your ribs.
- 4Use your opposite hand to gently support the forearm or wrist and guide the rotation.
- 5Slowly rotate the forearm to take the shoulder into its end range, easing until you feel a light, comfortable stretch around the rotator cuff.
- 6Hold the position for 20–30 seconds, breathing steadily and keeping the shoulder relaxed rather than shrugged.
- 7Release the stretch under control, lower the arm, then repeat on the other side.
Technik-Tipps
- Keep the stretch gentle and pain-free — mobility work for the rotator cuff responds to easing into range, not forcing it.
- Keep your shoulder down and away from your ear so the stretch reaches the rotators instead of the upper traps.
- Breathe slowly throughout the hold; exhaling can help the shoulder settle a little deeper into the stretch.
- Aim for 2–3 holds per side, and use it as part of an upper-body warm-up or after pressing and overhead training.
Häufige Fehler
- Letting the elbow drop toward the ribs, which changes the angle and takes the stretch away from the rotator cuff.
- Pulling into a sharp or painful end range, which can irritate the shoulder rather than improve its mobility.
- Shrugging the shoulder up toward the ear, which shifts tension into the neck and traps instead of the rotators.
- Bouncing or pulsing the forearm instead of holding a steady position, which is less effective and can strain the joint.
Häufig gestellte Fragen
What muscles does the elbow out rotator stretch work?
It targets the shoulder's rotator cuff and the internal and external rotators that surround the shoulder joint, gently lengthening them through their rotational range.
How long should I hold the stretch?
Hold each position for about 20–30 seconds and repeat 2–3 times per side. As a mobility drill there's no need to push to discomfort — a light, steady stretch is enough.
Is the elbow out rotator stretch good for beginners?
Yes. It uses only your body weight, is easy to control, and lets you regulate the depth with your supporting hand, making it a safe shoulder mobility drill for all levels.
When should I do this stretch?
Use it as part of an upper-body warm-up before pressing or overhead work, or as a cool-down afterward to help maintain shoulder mobility. Keep it gentle and never stretch into pain.
