Procaryote
Shoulder · Mobility

External shoulder rotation in abduction at 90°

External shoulder rotation in abduction at 90°, 3 sets, 10 repetitions, slow and controlled movement

Illustration of the External shoulder rotation in abduction at 90° exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: Slow and controlled

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

Tips: Keep the elbow close to the body and avoid moving the trunk to isolate the shoulder. Control the movement well to avoid forcing.

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
Debout ou assis, bras en abduction à 90 degrés, coude fléchi à 90 degrés
Clinical goal
Améliorer la mobilité de l'épaule
Also known as
rotation externe épaule 90 degrés, rotation épaule abduction, mobilisation 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.