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This version of the exercise focuses on strengthening the external rotators of the shoulder, primarily the infraspinatus and teres minor, while in a functional arm position. Facing the theraband allows for controlled, outward rotation of the shoulder joint, promoting joint stability and dynamic strength in a more symmetrical setup

Instructions

  • Setup: Anchor the theraband securely at waist height. Stand facing the anchor point with feet hip-width apart. Hold the band with the working arm, ensuring light tension in the band.
  • Starting Position: Raise the working arm to 45° abduction (partway between your side and shoulder height), keeping your elbow bent at 90°. Ensure your shoulder blades are drawn slightly back and down.
  • Engage: Keep your torso upright and shoulders level, avoiding any shrugging.
  • Movement: Slowly rotate your forearm outward, pulling the band away from the anchor point, while keeping your upper arm steady. Move until you reach your comfortable range or feel resistance.
  • Return: Gradually control the band as you bring your arm back to the starting position.
  • Breathing: Exhale as you rotate outward and inhale as you return.
  • Complete repetitions as prescribed by your physiotherapist.

Common Errors

  • Allowing the shoulder to lift or roll forward during the movement.
  • Turning your body instead of isolating movement at the shoulder joint.
  • Moving the entire arm instead of focusing on external rotation.
  • Using momentum or performing the exercise too quickly.

Progressions

  • To make the exercise more challenging, you can:
  • Use a heavier resistance theraband.
  • Perform the exercise on one leg to engage core stability.
  • Add a hold at the end range of external rotation.

Regressions

  • To make the exercise easier, you can:
  • Use a lighter resistance band.
  • Perform the exercise seated for better control and support.
  • Decrease the range of motion to stay within a pain-free arc.

All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.