Shoulder External Rotation Stretch

Dr Ozello's Sports Medicine Report: Shoulder External Rotation Stretch

***Disclaimer: Viewing this video does not take the place of seeing a medical professional or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis & treatment. Please work with a fitness professional to learn proper exercise technique & to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute.



1) Shoulder External Rotation
Stand in good posture.
Upper arms by sides.
Elbows flexed 90 degrees,
Forearms supinated. (Palms up.)
Retract scapulas.
Externally rotate shoulders through a pain-free range of motion.
Start with a small number of reps & gradually build to 15.

Start with one set & advance to three sets.

Three times a week with at least one day rest in between.

2) Shoulder External Rotation with shoulders abducted 90 degrees.
Stand in good posture.
Abduct shoulders 90 degrees.
Elbow flexed 90 degrees.
Forearms pronated. (Palms down)
Retract scapulas.
Externally rotate shoulders through a pain-free range of motion.
Start with a small number of reps & gradually build to 15.
Start with one set & advance to three sets.
Three times a week with at least one day rest in between.

3) Advanced Shoulder External Rotation Stretch
Stand in good posture.
Abduct shoulder 90 degrees. (Upper arms parallel to floor.)
Upper arm, elbow & forearm in same plane as spine.
Elbow flexed 90 degrees.
Retract scapula.
Grasp a light stick & hold it hanging behind upper arm.
Reach opposite hand across body. Grab lower end of stick.
Slowly pull lower end of stick forward, moving working shoulder into external rotation.
Hold a mild comfortable stretch for 5 to 120 seconds.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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