S1 | External Rotation (Sidelying) - Unweighted

S1 | External Rotation (Sidelying) - Unweighted

S1 | External Rotation (Sidelying) - Unweighted

EXERCISE USE

This exercise helps you to activate your external rotator cuff muscles including teres minor and infraspinatus with no extenral load - only your arm weight. It also teaches you to activate your shoulder blade stabilising muscles and helps improve your external rotation range.

INSTRUCTIONS

Lie on your side with your exercising arm bent to 90 degrees at the elbow just above your rib cage so there is a gap between your body and your elbow. Set your shoulder blade back and down. Rotate the arm upwards towards the ceiling, pivoting at the elbow as an axis point (make sure the elbow stays bent at 90 deg). Don't let the elbow move out of position or let the shoulder blade move. Slowly return arm back to start position.

Progression Levels

Session 1:

1

S1 | External Rotation (Sidelying) - Unweighted

S1 | External Rotation (Sidelying) - Unweighted

2

S2 | External Rotation (dumbbell)

S2 | External Rotation (dumbbell)

3

S2 | External Rotation - Band

S2 | External Rotation - Band

4

S3 | External Rotation (45 Deg) - Band

S3 | External Rotation (45 Deg) - Band

Education Videos for this Exercise

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