Prone External Rotation Hold

Description

Lie on your stomach on a bed, mat, or floor. Hold a weight in your hand and place a small towel under your elbow to slightly raise your arm and position your shoulder at approximately 90° abduction. From this position, lift the weight by rotating your shoulder externally until your forearm is horizontal to the floor or support. Hold this position for the duration indicated by your physical therapist. During the exercise, make sure you keep your elbow on the towel, do not rotate your chest to compensate, and keep your forearm aligned with your wrist, trying to feel the muscle work in your shoulder.

Settings

Equipment

Weight

Positions

Prone Position

Muscle groups

Shoulder external rotators

Difficulty

Moderate

Movement

Lateral Rotation

Contraction mode

Isometric