External Rotator Strengthening Exercises

Grab a resistance band, form a loop in its center, and anchor it by shutting the door on it. Be sure to secure it properly.

Stand or sit with your unaffected side facing the door where you've secured the resistance band.

Keep the affected upper arm by your side and your elbow bent at a right angle.

Grasp one end of the band in the hand of your affected arm.

Keep your elbow and upper arm tucked against the side of your body. You may also place a towel between your arm and the side of your body to lock in your elbow.

Begin with your forearm across your tummy.

Standing nice and tall, gently move your forearm out away from your body until you begin to feel a stretch in your shoulder.

Then, slowly move your arm back across your tummy where you started.

Repeat 8 to 12 times. Try to complete at least 3 sets initially and gradually work yourself up.