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Shoulder External Rotation


  • Using a light resistance band (yellow or red), tie a knot in one end and place the knot in a door jam with the door closed.
  • Stand with the unaffected side towards the wall, the resistance band should be crossing your body, your affected hand should be holding the free end of the resistance band. 
  • Keeping your elbow tucked into your side in a 90 degree angle, pull the resistance band across your body so your shoulder is rotating away from your body. 
  • Make sure that you use a slow and controlled motion when completing the entire range of motion
  • To challenge yourself, when you have rotated your arm to the end of the motion, hold the position for 5 seconds before releasing. 
  • Start with 2 sets of 10 repetitions and work your way up to 3 sets of 15 repetitions