Exterior Rotation and Why You Need it

Thursday, February 12;

When I decided to get surgery on my shoulder there were things that I knew I'd miss and things that I knew I wouldn't be able to do. I wouldn't be able to lift my arm over my head for a while, pick up heavy things, throw a ball, do a pull up.. these were all things I was prepared to give up. One thing I didn't plan on was the loss of my exterior rotation. It's something we take for granted.. at least I did.

Wondering what your exterior rotation is?? Stick your elbow to your waist. Now try to move your hand away from your body. Or lift your arm up to the side, bend your elbow, and then move your arm up to the sky. These are all movements that require exterior rotation.

My rotation has improved tremendously since surgery, but it's still fairly limited. I notice it most when I reach to put on my seatbelt in the car. It wasn't until very recently that I was able to even attempt this with my left arm. I still have to do some minor body contortions to actually grab the belt, but I'm getting there.

Another test of my exterior motion is the back squat. I had NEVER thought about this one. Not, at least, until today. We have racks now at CFOT, and today was the groups first run at back squats. I have a good amount of experience with this movement from my training previous to Crossfit, so I'm really comfortable with it. I was ready to get in under the bar, but the problem isn't the squat for me. Now, it's actually holding the bar behind my back. That requires exterior rotation. A good amount of it.

I was able to hold the bar on my back but with great pain. It feels kind of similar to the stretch you get when someone tells you to touch your toes or put your hands on the ground and stretch your hamstrings. The difference is that the tightness runs from my left peck, through my shoulder and across my left shoulder blade. Grimmace producing. I promise. I was happy that I was able to get into the position and happy to move some weight, although it's nothing close to the load I was once able to manage. I'll be back at 175lb back squats very soon!

WOD

5 sets of 5 Backsquats

35lb, 55lb, 75lb, 80lb, 90lb, 105lb