All movements
Assisted external rotation with a stick
Guidance
Pushing the forearm outward with a stick, while the elbow stays against the side, restores external rotation.
Seated, facing the cameraLens 0.9 to 1.4 m
Before you start
A session holds exercises. An exercise holds sets. Stop what a rule names and everything inside it.
- First pain when irritability is high: stop the stretch.
- Shoulder hurts more the next morning: stop the exercise.
- The arm feels like it might slip out of the joint: stop the exercise.
The movement
- Sit or stand tall.
- Light stick, a yardstick or a broom handle, in the hand of the painful arm.
- Other end cupped in the other hand.
- Elbow of the painful arm against your side.
- That elbow bent to a right angle.
- Hips facing forward, shoulders level.
- Push the stick horizontally away from the body.
- Let the forearm of the painful arm rotate outward.
- Stop at a pull without pain.
- Hold 30 seconds.
- Relax 30 seconds.
- Repeat on the other side if both shoulders are affected.
- shoulder external rotation
- No published number
- Sets
- 1
- Repetitions
- 4, held 30 seconds
- Sessions a week
- 5 to 6
- Down
- 3 seconds
- Pause at the bottom
- 30 seconds
- Up
- 3 seconds
- Pause at the top
- 30 seconds
Sets, repetitions and sessions: Test protocol, moderate confidence.