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Band External Rotation
Demonstration video: Resisted External Rotation (Baptist Health (South Florida)). Follow the steps on this page if the video differs.
In our programs
- Neck and Whiplash, Phase 4 NK-4 #2
- Shoulder, Phase 3 SH-3 #1
The dose and steps can differ by program.
Neck and Whiplash, Phase 4: Band External Rotation NK-4 #2
Strengthen shoulder support
Photos
Why it helps
The small muscles in the back of your shoulder keep it from slipping. When they are weak, your neck muscles pick up the slack and get sore. This move works on those shoulder muscles.
How to do it
- Anchor the band at elbow height. Stand sideways to the anchor.
- Hold the band in the hand furthest from the anchor. Tuck that elbow into your side, bent at 90 degrees. Your hand should start pointing across your belly toward the anchor.
- Keep elbow tucked. Slowly rotate your forearm out away from your body until your hand points forward.
- Slowly return. Do 12 reps.
- Switch sides and do the other arm.
Too hard? Try this
Use no band at all and just do the motion. Or use a lighter band and do 8 reps.
Too easy? Try this
Use a heavier band or hold each rep at the end for 2 seconds.
Common mistakes
- Your elbow lifts away from your side.
- You twist your body to fake the motion.
- You go too fast.
You should feel
- Work in the back of your shoulder.
- Smooth, controlled rotation.
You should not feel
- Pinching in the front of your shoulder.
- Sharp neck pain.
Stop right away if
- Sharp pain down your arm.
- Numb or tingly hand or fingers.
- Sudden weak grip.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Shoulder, Phase 3: Band External Rotation SH-3 #1
Strengthen rotator cuff (back)
Photos
Why it helps
The infraspinatus and teres minor (two of the four rotator cuff muscles) rotate the arm outward. They often get weak after a shoulder injury, especially after a seatbelt collision. Band external rotation works on strengthening them.
How to do it
- Anchor the band to a doorknob at elbow height. Stand with the injured shoulder side AWAY from the anchor (so the band crosses in front of your body).
- Hold the band in your injured-side hand. Elbow bent 90 degrees and tucked snugly into your side.
- Place a rolled-up towel between your elbow and your side. (This keeps the elbow in the right position.)
- Slowly rotate your forearm OUTWARD (away from your belly), keeping the elbow glued to the towel. Move only about 45 degrees.
- Hold 2 seconds at the end. Slowly return. Do 12 reps. Switch sides.
Too hard? Try this
Use a lighter band. Or do 8 reps. Or skip the towel and just keep the elbow at your side.
Too easy? Try this
Use a heavier band. Or hold each rep 5 seconds at the end position.
Common mistakes
- Your elbow drifts away from your side.
- You twist your trunk to help.
- You move too fast.
You should feel
- Strong work on the BACK of the shoulder.
- Stable, still trunk.
You should not feel
- Sharp pain in the front of the shoulder.
- Pinching at the top of the shoulder.
- Wrist strain.
Stop right away if
- Sharp shoulder pain.
- Numbness or tingling down the arm.
- A pop or catch in the shoulder.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Research behind this program
- Ylinen J, Takala EP, Nykanen M, et al. JAMA, 2003. PMID 12759322
- Littlewood C, Ashton J, Chance-Larsen K, May S, Sturrock B. Physiotherapy, 2012. PMID 22507359
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