Shoulder · Mobility

External shoulder rotation at 45° abduction

External shoulder rotation at 45° abduction, 3 sets, 10 repetitions, slow and controlled movement

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: Slow and controlled movement

Description: Hold your arm at 45 degrees of abduction, elbow bent at 90 degrees, then slowly rotate your forearm outward while keeping the arm stable. Return gently to the starting position without jerks.

Tips: Keep your back straight and avoid shrugging your shoulder during the movement. Control the rotation well to avoid forcing.

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

At a glance

Goal: Mobility
Level: Beginner
Equipment: none
Starting position: Standing or sitting, arm abducted at 45 degrees, elbow bent at 90 degrees
Clinical goal: Improve shoulder mobility
Also known as: external shoulder rotation 45 degrees, shoulder abduction rotation, shoulder mobility 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.