External rotation with band

    External rotation with band
   

This exercise strengthens or tones the muscles that help rotate your shoulder outward, or away from your body.

  • Attach a piece of surgical tubing or elastic exercise band to something at waist height, such as a doorknob.
  • Stand or sit with your uninjured side towards the wall and your body facing along the wall. Your elbow should be bent at a right angle.
  • Keep your forearm parallel to the ground and your wrist straight. Keep your elbow next to your side as you do this exercise. Holding a rolled up towel between your elbow and side may help.
  • Pull or rotate your arm outward from your body.
  • Hold this position for 3 to 5 seconds then slowly rotate your arm back towards the wall.

Repeat these steps 5 to 10 times.

Review Date:6/13/2021
Reviewed By:C. Benjamin Ma, MD, Professor, Chief, Sports Medicine and Shoulder Service, UCSF Department of Orthopaedic Surgery, San Francisco, CA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

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