external rotation and lower trapezius

[pudding_bowl]

The tension you felt is your rotator cuff being worked... very normal, don't over do it.
Def stretch it out.. 19 year old females shouldn't have super tight external rotation in my opinion.
Also stretch your pecs, getting your hands held behind your back with your arms straight is really more of a pec stretch than an exercise in external rotation.
Keep working the external rotation exercises, start with minimal weights as the muscles are only small... concentrate on form - only pivoting from the shoulder and not letting the upper arm move from the axis it is working from.

good luck,
pudding

[ramleo]

Hi,

As mentioned by the previous contributor rotator cuff has to be focused upon. Shoulder Stability training is a must. Stretching of pectoralis would help. Lats strengthening might help but avoid lat pull down during initial training, instead go for seated rowing. Strengthening of middle fibers of trapezius would help too.

Regards,

Ramakrishna.

[amjrules]

would dumbbell rows be a decent excercise, i think that face pulls have helped me out a little as when i do dumbbell rows i actualyl feel my scapular coming down and working a little more, but it sort of struggles my scapular feels like it moves down pretty jerky? is this because my lower traps stil need a bit more strengthening?