How To Perform Sidelying Concentric Eccentric External Rotations For The Rotator Cuff

Optimize your shoulder rehab routine with effective external rotation exercises for your rotator cuff. Strengthen and stabilize your shoulder, targeting the infraspinatus and teres minor muscles. Ensure your shoulders are healthy and strong through overhead and throwing motions.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): Infraspinatus/Teres Minor, middle back

Equipment: dish towel for under arm, light weight (optional)

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Lay on your side with affected arm on top; dish towel under arm; externally rotate arm, stretch towards the ceiling, slowly lower with outstretched arm

Before starting:

Be sure to use a weight that is not too heavy if opting to use one.

1. Lay on your side with your affected arm on top. You may use a pillow/yoga block under your head for support. Position dish towel under the top elbow.

2. Start with the top arm positioned in front of your stomach at a 90° angle. Rotate the hand so that the thumb is facing away from you. Then, rotate the entire arm to position it over the body. Keep the elbow to the towel.

3. Maintain tension in the shoulder as you slowly straighten this arm towards the ceiling.

4. Rotate your palm to face forward, then slowly, while keeping the arm straight, lower it to the floor in front of you. Repeat for high repetitions if possible, between 10-25 repetitions.