This exercise is designed to improve shoulder external rotation mobility by using a light weight to gently increase movement range while the shoulder is supported. It primarily targets the shoulder joint capsule, rotator cuff muscles (particularly the infraspinatus and teres minor), and surrounding soft tissues. It is commonly prescribed to improve overhead movement, restore rotational range of motion, and address shoulder stiffness.
- Lie on your back along a flat bench with your shoulder positioned near the edge of the bench.
- Hold a light dumbbell in the hand of the affected arm.
- Position your shoulder at approximately 90 degrees of abduction so your upper arm is level with your shoulder and supported by the bench.
- Bend your elbow to 90 degrees, with your forearm pointing towards the ceiling.
- Gently allow the weight to rotate your forearm backwards towards the floor, moving into shoulder external rotation.
- Relax your shoulder and allow the weight to create a gentle stretch. Do not force the movement.
- Keep your shoulder blade relaxed and maintain a neutral spine throughout the exercise.
- Move only as far as is comfortable and avoid any sharp pain or pinching.
- Hold/maintain as prescribed by your physiotherapist.