120-Degree External Rotation

Description

Lie down on your stomach, on a table or a mat on the floor. Place one arm above your head, elbow bent, holding a small weight like a light dumbbell or a weighted ball. Press your elbow firmly against the support, then slowly lift your hand off the ground by externally rotating the shoulder, without moving the elbow. Hold the contraction for the duration indicated by your physical therapist, then gently release. Make sure to keep your torso stable: the movement should come from the shoulder and not from lifting the chest.

Settings

Equipment

Weight

Positions

Prone Position

Muscle groups

Shoulder external rotators

Difficulty

Moderate

Movement

Lateral Rotation

Contraction mode

ConcentricIsometric