External Rotation on Side
Copyright EMEDx Corporation, All Rights Reserved
Purpose: To strengthen the muscles that rotate the shoulder outward
Start Position: Lying on your side with shoulder to be exercise oriented up; elbow at side and bent 90 degrees with hand resting on your stomach; towel roll positioned in the armpit
Action: Squeeze shoulder blade together and down and move hand away from your belly button; hold for 1 second and return to the start position
Parameters: Use a weight or level of resistance that allows you to repeat for 3 sets of 25-30 repetitions
Tips: This muscle has a relatively small mass, therefore the amount of weight utilized will be low; keep wrist in a neutral position; movement should be isolated solely to the shoulder; elbow should remain at your side; maintain shoulder blade squeeze throughout movement in both directions; perform in a slow and controlled manner; do not allow shoulders to elevate toward your ears