Procaryote
Shoulder · Mobility

External rotations of the contracted/relaxed shoulder

External shoulder rotators, 3 sets, 10 repetitions, no equipment

Illustration of the External rotations of the contracted/relaxed shoulder exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Sitting or standing, keep the elbow bent at 90 degrees close to the body. Slowly rotate the forearm outward while contracting the shoulder muscles, then gently relax and return to the initial position.

Tips: Perform the movement in a controlled manner without forcing, keep the elbow glued to the body to isolate external rotation. Breathe regularly and avoid sudden movements.

Progression: Gradually increase the number of repetitions or add a light elastic band when the movement becomes easy.

At a glance

Goal
Mobility
Level
Beginner
Equipment
None
Starting position
Assis ou debout, coude fléchi à 90 degrés, bras le long du corps
Clinical goal
Améliorer la mobilité de l'épaule
Also known as
rotation externe épaule, mobilité épaule rotation externe, exercice épaule rotation externe

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.