Shoulder · Motor control

External Rotation Shoulder Stabilization with Elastic Band

External rotation shoulder stabilization with elastic band, 3 sets, 10 repetitions, controlled maximum range of motion

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Hold your elbow bent at 90 degrees close to your body or in slight abduction, with the forearm oriented inward. Slowly pull the elastic band performing an external rotation of the shoulder, moving the forearm away from the trunk while keeping the elbow fixed and the scapula stable. Return gently to the starting position controlling the movement.

Tips: Always keep the elbow close to the body and avoid moving the scapula to effectively target the shoulder stabilizer muscles. Perform the movement slowly to maximize motor control.

Progression: Increase the resistance of the elastic band or the number of repetitions when the movement becomes easy.

At a glance

Goal: Motor control
Level: Beginner
Equipment: elastic band
Starting position: Standing or sitting, elbow bent at 90 degrees, forearm oriented inward, elastic band held in hand
Clinical goal: Improve motor control and shoulder stability
Also known as: external shoulder rotation with elastic, shoulder stabilization exercise, resisted 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.