Skip to content
Physiotherapist Jason Pongracic
Updated 4-6-25
How Often
Complete once per day
Additional Notes
  • Only press as hard as you can without pain
1Shoulder External Rotation
3 sets
15 seconds
  • Bend the elbow of the target limb to a 90 degree angle.
  • Open the chest by slightly drawing the shoulder blades together.
  • Position the back of the hand against a firm surface and push as if trying to push the hand away from the body.
  • Keep the elbow tucked into the side body.
  • Sustain for period of time designated by Physiotherapist.

2Shoulder Internal Rotation
3 sets
15 seconds
  • Bend the elbow of the target limb to a 90 degree angle.
  • Open the chest by slightly drawing the shoulder blades together.
  • Position the palm of the hand against a firm surface and push as if trying to bring the hand towards the body.
  • Keep the elbow tucked into the side body.
  • Sustain for period of time designated by Physiotherapist.