Rotator Cuff Self-Help Sequence: External & Internal Rotation
This humble video on the Rotator Cuff was my first to reach a million views on YouTube. It revealed what people were most interested in: self-treatment for shoulders and the areas that often need the most care.
Even after all these years, I still follow this same sequence. While I’ve incorporated variations with free weights and bands over time, the core movements remain the same. Here’s what you need to know to safely strengthen and stretch your rotator cuff.
Rotator Cuff Sequence (External & Internal Rotation)
Activate:
- Infraspinatus (external rotation)
- Teres minor (external rotation)
- Subscapularis (internal rotation)
- Deltoid (anterior and posterior fibers)
- Scapular stabilizers (serratus anterior, lower trapezius)
Stretch:
- Posterior shoulder capsule
- Infraspinatus / teres minor (internal rotation stretch)
- Subscapularis (external rotation stretch)
- Pectoralis major & minor
- Latissimus dorsi (influences internal rotation)
Healthy Shoulder Function
A balanced shoulder requires proper internal and external rotation. Most healthy adults have roughly:
- External rotation: 70–90°
- Internal rotation: 60–70°
Your goal in this sequence is to feel gentle rotation inside the joint, not pinching at the front of the shoulder or strain in the neck.
When performed correctly, you’ll notice:
- A smooth, targeted stretch across the back of the shoulder during internal rotation work
- A broad opening across the chest and front shoulder during external rotation work
Keep the ribcage quiet and the breath steady—this helps the rotator cuff engage precisely while protecting the joint.