How To Perform The Banded External Rotation at 30 Degrees Abduction
The Banded External Rotation at 30 Degrees Abduction (BER) is a revolutionary exercise designed to strengthen the rotator cuff muscles and improve shoulder function. As published by Elsevier in the Journal of Shoulder and Elbow Surgery Board, this exercise can help alleviate pain caused by rotator cuff tears, subacromial impingement syndrome, glenohumeral internal rotation deficit (GIRD), scapular dyskinesis, and reverse shoulder arthroplasty.
With its unique combination of hip external rotation and abduction exercises combined with shoulder external rotation movements, it provides an effective way to target both internal and external rotators of the shoulder joint.
The banded external rotation helps you with shoulder injuries; developing strength in your arms as well as improved flexibility in your shoulders.
Here's how to do it…
• Stand with your feet hip-width apart, holding a resistance band in both hands. Make sure to keep the resistance band taut throughout the exercise.
• Slowly raise your arm out to the side at a 30 degree abduction angle, keeping your elbow bent at 90 degrees and your palms facing towards the floor.
• Keeping the elbow bent, rotate your arm outward away from your body in a controlled manner.
• Hold for a few seconds before slowly returning to the starting position.
• Feel your shoulder blade subtly moving on your back as it works together with other muscles and joints in creating an elegant motion of external rotation.
• Repeat this motion 10 to 15 times, ensuring that you maintain proper form throughout the exercise.
• Gradually increase the resistance of your band as well as the range of motion as your muscles gain strength over time.
• Enjoy feeling the reassuring flow of blood and energy rejuvenating and strengthening your shoulder joint, glenohumeral muscles, and surrounding structures.
• Once you have completed the exercise, take time to appreciate the increased range of motion in your shoulder joint as well as the improved strength, stability and control of your shoulder movement.
The BER at 30 Degrees Abduction is like a key unlocking the door to a world of possibilities. It can help alleviate painful conditions such as rotator cuff tendinopathy, anterior cruciate ligament tears, and reverse total shoulder arthroplasty. For those with shoulder pain due to shoulder impingement, it can give them a new outlook on life.
Imagine the feeling of stretching out the entire shoulder complex with upward rotation, hip abduction and rotation, and serratus anterior activation. Feel the tension in your infraspinatus and teres muscles as you pull the band to 30 degrees of abduction, experiencing relief as its forces provide support where it's needed most. With a double row repair and strengthening exercises like the bench press, wall pulls, and hip abduction, you can gain back your muscle strength, increase shoulder flexion and abduction in the scapular plane, and reduce your pain levels measured by visual analog scale. It's like a breath of fresh air for patients with rotator cuff tears who are looking for lasting relief and results!
As you pull on the band while standing firmly on two feet, feel your entire body come alive – from your toes up through your hips all the way up to your shoulders blades that rotate upwards like butterfly wings! Your humerus head will be gently pulled into horizontal abduction before finally resting within the glenohumeral joint. The sensation of pulling the band is both satisfying and empowering – you can almost feel the rotator cuff muscles contracting and your shoulder blades moving in unison with each repetition.