Dr. Clayton Roach: Shoulder problems are usually caused by dysfunction in the small muscles of the shoulder, not the big ones, and especially the ones that create an external rotation that is shut off because of how much time we spend sitting with our shoulders internally rotated. Here’s a drill called the fire shoulder stability drill.
Firstly, grab a dumbbell like this. I know it looks weird, but what this will do is it will create instability, which will get those small muscles fired off. Next, raise the shoulder at 90 degrees and the elbow at 90 degrees. Next, bring the arm in front of you and back into external rotation. What this is going to do is fire off those small muscles that you need to have healthy shoulders. Repeat this 12 times. Do it regularly, once a day, and you’ll see a significant improvement in your shoulders.
