Procaryote
Shoulder · Mobility

Active External Shoulder Rotation with Ball

Active external shoulder rotation with ball, 3 sets, 10 repetitions

Illustration of the Active External Shoulder Rotation with Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Hold a small ball in the hand of the arm to be mobilized, with the arm aligned with the body and the elbow bent at 90 degrees. Perform an external rotation of the shoulder by moving the hand away from the body, while keeping the scapula stable and without shrugging the shoulder. Slowly return to the starting position, controlling the movement.

Tips: Keep the elbow close to the body and the wrist aligned with the forearm to avoid compensation. Focus on scapular stability and avoid shrugging the shoulder during the movement.

Progression: Gradually increase the size or density of the ball to add slight resistance as the movement becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
balle de petite taille
Starting position
Debout ou assis, bras le long du corps, coude fléchi à 90 degrés, tenant une balle
Clinical goal
Améliorer la mobilité de l'épaule en rotation externe
Also known as
rotation externe épaule avec balle, mobilisation épaule avec balle, rotation épaule active

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.