Shoulder - Lateral Rotation (External Rotation) Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Body weight
- Body Part
- Shoulders
- Primary Muscle
- Shoulders
- Secondary Muscles
- Rotator Cuff Muscles
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- External Shoulder Rotation
How to: Shoulder - Lateral Rotation (External Rotation)
- Stand or sit with your elbow bent at a right angle, keeping it close to your body.
- Rotate your forearm outward while keeping your elbow stationary.
- Rotate until you feel a gentle stretch in the shoulder.
- Hold the position for 15-30 seconds, then return to the starting position.
- Repeat as necessary.
Common Mistakes
- Raising the shoulder during the movement.
- Using too much weight can lead to strain.
- Not keeping the elbow at a 90-degree angle.
Modifications
- Use a towel for support under the arm if there is discomfort.
- Perform the exercise seated if it’s too challenging standing.
Tips
- Keep your elbow close to the body during the rotation.
- Focus on a slow, controlled movement to avoid injury.
- Ensure not to lift your shoulder as you rotate.
Shoulder - Lateral Rotation (External Rotation) Alternatives
Tags
shoulder
stretching
flexibility
rotator cuff
rehabilitation
beginner