The Putty Squeeze + Shoulder External Rotation exercise is an excellent way to improve both hand strength and shoulder mobility. This exercise engages the muscles of the shoulder and forearm while also promoting better movement control and joint stability. Perfect for rehabilitation or anyone looking to enhance shoulder flexibility, this move combines a strengthening exercise with a range-of-motion stretch.
How to Perform Putty Squeeze + Shoulder External Rotation
- Squeeze the Putty
Start by holding a piece of therapy putty in your hand. Squeeze the putty firmly, activating the muscles in your hand and forearm. - Supinate Your Palm
Turn your palm slightly upward (supination) to prepare for the external rotation. This will engage your forearm and shoulder muscles more effectively. - External Rotation
Slowly rotate your arm outward, keeping your elbow close to your side. Move only as far as is comfortable while maintaining control of the motion. Avoid shrugging your shoulder as you rotate. - Return to Center
After completing the external rotation, return your arm to the starting position. Neutralize your wrist so that it’s in a relaxed position. - Manipulate the Putty and Repeat
While in the neutral position, continue manipulating the putty with your hand. Then, repeat the exercise for several repetitions, focusing on smooth and controlled movements.
Tips for Success:
- Keep the motion slow and controlled to avoid straining the shoulder or wrist.
- Avoid shrugging your shoulder—this exercise should engage your rotator cuff without excess tension.
- If you experience discomfort or pain, reduce the range of motion or consult a professional before continuing.
This exercise combines hand and shoulder strengthening in one movement, helping to improve both grip strength and shoulder external rotation. Be consistent with your practice to see the best results!