Procaryote
Shoulder · Mobility

External shoulder rotation on external track

External shoulder rotation on external track, 3 sets, 12 repetitions, slow and controlled movement

Illustration of the External shoulder rotation on external track exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Tempo: Slow and controlled movement

Description: In a standing or seated position, keep the arm along the body with the elbow bent at 90 degrees. Slowly rotate the forearm outward while keeping the elbow close to the body, then return to the starting position.

Tips: Keep your back straight and avoid moving the arm or shoulder forward or backward. Control the movement well to work on mobility without pain.

Progression: Gradually increase the number of repetitions or add slight resistance with a resistance band when the movement becomes easy.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Standing or seated, arm along the body, elbow bent at 90 degrees
Clinical goal
Improve shoulder mobility
Also known as
external shoulder rotation, external shoulder mobilization, external arm 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.