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Shoulder · Stretching

External Rotation Stretch of the Shoulder with Bent Elbow

External shoulder rotation stretch, elbow bent at 90°, 3 sets, hold 30 seconds, manual assistance or stick

Illustration of the External Rotation Stretch of the Shoulder with Bent Elbow exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per stretch

Description: Place your bent elbow at 90 degrees close to your body or in abduction at 90 degrees. Slowly rotate your forearm outward to perform an external rotation of the shoulder, maintaining the final position with manual assistance or a stick. Ensure the scapula remains stable throughout the stretch.

Tips: Do not force the rotation; go until you feel a comfortable stretch. Breathe deeply and keep the elbow fixed to isolate the movement to the shoulder.

Progression: Gradually increase the hold duration up to 45 seconds or add slight manual resistance as the stretch becomes easier.

At a glance

Goal
Stretching
Level
Beginner
Equipment
stick (optional)
Starting position
Seated or standing, elbow bent at 90 degrees, arm close to the body or in abduction at 90 degrees
Clinical goal
Improve shoulder flexibility and mobility in external rotation
Also known as
external shoulder rotation stretch, shoulder stretch with bent elbow, assisted shoulder rotation

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.