Shoulder ER Self-Assessment
Setup
1. Lie on a comfortable surface (floor or table) with knees bent and feet flat. 2. Place the testing arm's elbow down by the side, 1-2 inches away from the body -- not touching, not too far. 3. Fist pointing at the ceiling, elbow at 90 degrees. 4. Opposite hand relaxed on the lower ribs -- no tension. 5. Eyes pointed at the ceiling.
Cueing
1. Let the forearm drop toward the table/floor in a controlled manner (external rotation). 2. Stop when: you feel restriction in the back of the shoulder, the elbow wants to drift away from the body, you feel a contraction behind the shoulder blade, or you would need to arch the ribs to continue. 3. The elbow must stay in its original position -- any outward drift ends the test. 4. Do not arch the rib cage to help the forearm drop further.
Measurement
Zero degrees is the fist pointing at the ceiling. Measure degrees of external rotation (forearm dropping toward the surface). Compare left vs right. Note compensations: elbow drift, rib arching, or shoulder blade contraction.
Modality
FAQ
What muscles does Shoulder ER Self-Assessment work?
Shoulder ER Self-Assessment primarily targets the Shoulder. It is classified as a professional-level assessment test.
How do you perform Shoulder ER Self-Assessment correctly?
1. Lie on a comfortable surface (floor or table) with knees bent and feet flat. 2. Place the testing arm's elbow down by the side, 1-2 inches away from the body -- not touching, not too far. 3. Fist pointing at the ceiling, elbow at 90 degrees. 4. Opposite hand relaxed on the lower ribs -- no tension. 5. Eyes pointed at the ceiling. 1. Let the forearm drop toward the table/floor in a controlled manner (external rotation). 2. Stop when: you feel restriction in the back of the shoulder, the elbow wants to drift away from the body, you feel a contraction behind the shoulder blade, or you would need to arch the ribs to continue. 3. The elbow must stay in its original position -- any outward drift ends the test. 4. Do not arch the rib cage to help the forearm drop further.
What equipment is needed for Shoulder ER Self-Assessment?
Shoulder ER Self-Assessment requires Assessment Kit. It is categorized as a Range of Motion assessment test.
Related Exercises
Abducción unilatleral en polea
Aducciones para dorsal ancho en máquina
Aducción para dorsal en polea alta
Aperturas con mancuerna en banco inclinado
Aperturas con mancuerna en banco plano
Aperturas declinadas con mancuerna
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