Procaryote
Shoulder · Mobility

Side-Lying External Shoulder Rotation

Side-lying external shoulder rotation, 3 sets, 12 repetitions, slow and controlled movement

Illustration of the Side-Lying External Shoulder Rotation exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Lie on your side with your top arm bent at 90 degrees, elbow resting against your body. Slowly rotate your forearm backward, keeping your elbow against your body, then return to the starting position in a controlled manner.

Tips: Keep your elbow firmly against your body to isolate the shoulder. Perform the movement slowly to maximize mobility and avoid compensations.

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
Side-lying, arm bent at 90 degrees, elbow against body
Clinical goal
Improve shoulder mobility
Also known as
side-lying shoulder external rotation, lateral shoulder rotation, lying shoulder mobilization

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.