How to Do External Shoulder Rotation Exercise for Physical Therapy

Physical therapy is extremely important after injury to the shoulder in order to maintain range of motion after healing. Shoulders, once injured, are prone to future injuries, so learning basic physical therapy techniques and practicing them even when your shoulder has healed is important to maintaining joint health. A simple external shoulder rotation exercise can help your injury heal and prevent future problems.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Soft surface (such as carpet, yoga mat, bed)
• Pillow or cushion (optional)
• Handheld weight

1. Begin the external shoulder rotation exercise by laying on your side on a soft surface, such as carpeting, a yoga mat or even your bed if you have trouble getting up from the floor. Bend your knees slightly and support your upper body on your elbow. If necessary, you can use a small pillow or cushion to hold your upper body.

2. Rest your upper arm along your side and allow your forearm to fall down at your waist. Grasp a light handheld weight in your hand. Begin with a very light weight, just one or two pounds. You can even use a can of soup if you do not have weights. As you gain strength in your shoulder, you can add more weight.

3. Lift the weight straight up as far as you are comfortable to rotate your shoulder externally. It is important that the movement of the exercise comes from your shoulder and not from your elbow, so try to keep your elbow stationary. Relax and lower the weight.

4. Continue the up and down motion with the weight, completing a minimum of 10 repetitions. Rest between repetitions or reduce the size of the weight if you are uncomfortable. As you gain strength, slowly add weight and repetitions to the external shoulder rotation exercise.

Tips & Warnings

• If you are not comfortable propping your body up on your elbow, simply relax on your side and support your head with a pillow.