Shoulder · Motor control

External shoulder rotation with destabilization using elastic band

External shoulder rotation with destabilization, 3 sets, 10 repetitions, light elastic band

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Equipment: light elastic band

Description: Hold the elastic band with the hand on the side of the shoulder to be trained, with the elbow bent at 90 degrees and close to the body. Perform an external rotation of the shoulder by controlling the movement to move the hand away from the body, while maintaining slight instability to challenge motor control.

Tips: Keep the elbow firmly against the body and avoid moving the trunk. Control the movement to prevent sudden force.

Progression: Gradually increase the resistance of the elastic band or add an unstable surface to intensify destabilization as the exercise becomes easier.

At a glance

Goal: Motor control
Level: Intermediate
Equipment: elastic band
Starting position: Standing, elbow bent at 90 degrees, arm along the body, holding a light elastic band
Clinical goal: Improve motor control and shoulder stability
Also known as: external shoulder rotation with elastic band, shoulder rotation with destabilization, shoulder motor control exercise

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.