Shoulder · Strengthening

External rotation isometric shoulder exercise in side-lying position

External shoulder rotation isometric exercise, side-lying, elbow bent at 90°, 3 sets, 10 repetitions, hold for 5 seconds

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Duration: Hold for 5 seconds each repetition

Description: Lie on your side with the elbow bent at 90 degrees, the arm along the body or abducted at 90 degrees according to the prescribed position. Keep the forearm facing forward or inward, then perform an external rotation of the shoulder by gently pushing outward without moving the arm, maintaining the position for 5 seconds.

Tips: Ensure the scapula remains stable and avoid compensating with the trunk. Breathe normally and control the movement to prevent any pain.

Progression: Gradually increase the hold duration up to 10 seconds or add slight resistance as the exercise becomes easier.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: none
Starting position: Side-lying, elbow bent at 90 degrees
Clinical goal: Strengthen the external rotator muscles of the shoulder
Also known as: external shoulder rotation exercise lying on side, external rotation strengthening exercise, isometric shoulder exercise, side-lying external rotation

Precautions

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

acute shoulder pain
severe shoulder instability

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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.