Home Home Exercise Program Shoulder External Rotation in 90/90
External Rotation in 90/90


  • Using a light resistance band (yellow or red) tie a knot in one end and place the knot in a door jam, close the door.
  • Stand with your feet a shoulder width apart and face the door. With your affected arm, hold the loose end of the resistance band, raise your arm to shoulder height, bend your elbow to 90 degrees with your palm facing the ground. 
  • Slowly rotate your hand towards the ceiling, keeping your elbow bent and shoulder level at 90 degrees.
  • 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