Exorotation bilateral dynaband

Purpose of the exercise

Aims to strengthen the exorotators of the shoulder (especially infraspinatus and teres minor) and improve scapular stability. Supports shoulder control, injury prevention and optimal shoulder function during overhead and pulling movements.

Supplies

• Dynaband/elastic resistance band

• Flat surface

• Possibly mirror for checking posture

Starting position

1. Stand upright with feet hip-width apart

2. Hold the dynaband with both hands

3. Elbows bent at about 90 degrees

4. Elbows against the body

5. Shoulders low and relaxed

6. Core slightly tightened

Implementation

1. Turn both forearms outwards simultaneously

2. Keep elbows close to body

3. Pull the shoulder blades back slightly

4. Move to comfortable final position

5. Hold tension briefly

6. Bring the forearms back slowly and in a controlled manner

7. Maintain constant tyre pressure

Points of interest

✓ Move in a controlled manner without momentum
✓ Keep shoulders low and relaxed
✓ Elbows stay against the body
✓ Core tightened for stability
✓ Move within a pain-free range

✗ Raising shoulders
✗ Moving elbows outwards
✗ Using too heavy resistance
✗ Excessive leaning back
✗ Ignoring pain in shoulder or neck

When this exercise?

Exorotation shoulder bilaterally with dynaband is used to strengthen the rotator cuff and improve the stability of the shoulder joint. The exercise is very suitable within rehabilitation for shoulder problems, but also preventive for athletes who do a lot of overhead or throwing movements.

The low and easily doseable resistance makes the exercise suitable in different phases of training and recovery. The exercise can be used as activation prior to strength training or as a specific stability exercise within a rehabilitation programme. Application and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.