External Rotator Strengthening Exercise

Begin by tying a piece of elastic exercise material, such as surgical tubing or Thera-Band, to a doorknob. (You may also hold one end of the band in each hand.)
Stand or sit with your shoulder relaxed and your elbow bent 90 degrees. Your upper arm should rest comfortably against your side. You can squeeze a rolled towel between your elbow and your body for comfort and to help keep your arm at your side.
Hold one end of the elastic band with the hand of the affected arm.
Start this exercise with your forearm across your belly. Slowly rotate the forearm out away from your body, keeping your elbow and upper arm tucked against the towel roll or the side of your body until you begin to feel tightness in your shoulder. Slowly move your arm back to where you started.
Repeat 8 to 12 times.

Current as of: February 27, 2023

Author: Healthwise Staff
Medical Review:
William H. Blahd Jr. MD, FACEP - Emergency Medicine
Brian D. O'Brien MD - Internal Medicine
Adam Husney MD - Family Medicine
Kathleen Romito MD - Family Medicine
Timothy Bhattacharyya MD - Orthopaedic Surgery, Orthopaedic Trauma