Shoulder · Motor control

External Rotation Shoulder Stabilization with Micro-Circles

External rotation shoulder stabilization, extended arm, 3 sets, 30 seconds hold with micro-circles

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per set

Description: Place your arm extended in external rotation, shoulder aligned, and scapula stable. Perform very light small circular movements (micro-circles) with your arm while maintaining the position, controlling the movement carefully to avoid losing shoulder stability.

Tips: Keep the scapula fixed and avoid any trunk or neck compensation. Breathe calmly and focus on motor control of the shoulder.

Progression: Gradually increase the duration of holds or the size of micro-circles as you feel comfortable and pain-free.

At a glance

Goal: Motor control
Level: Intermediate
Equipment: none
Starting position: Extended arm in external rotation, shoulder aligned, scapula stable
Clinical goal: Improve motor control and stability of the shoulder in external rotation
Also known as: external shoulder stabilization, shoulder micro-circles, motor control shoulder

Precautions

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

acute shoulder pain
severe uncontrolled 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.