Exorotation shoulder dynaband

Purpose of the exercise

Aims to strengthen the external rotators of the shoulder (especially infraspinatus and teres minor) and improve scapular stability. Supports good balance between internal and external rotators and contributes to injury prevention and optimal shoulder function in pushing, pulling and overhead movements.

Supplies

• Dynaband/elastic resistance band

• Fixed anchor point at elbow height

• Flat surface

Starting position

1. Attach the dynaband to a fixed point

2. Stand sideways next to the anchor point

3. Hold the strap with the arm furthest from the anchor point

4. Elbow bent at about 90 degrees

5. Elbow against body

6. Shoulders low and relaxed

7. Core slightly tightened

Implementation

1. Turn forearm outwards in a controlled way

2. Keep the elbow against the body

3. Move to a comfortable final position

4. Actively tighten the external rotators

5. Return the forearm slowly and in a controlled manner

6. Maintain constant tyre pressure

7. Move without momentum or trunk rotation

Points of interest

✓ Move in a controlled and stable way
✓ Keep shoulders low and relaxed
✓ Elbow remains against body
✓ Core tightened for stability
✓ Move within a pain-free range

✗ Raising shoulders
✗ Moving elbow outwards
✗ Using too heavy resistance
✗ Turning the fuselage
✗ Ignoring pain in shoulder or neck

When this exercise?

Exorotation shoulder with dynaband is used to strengthen the external rotators of the shoulder 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.

In addition, the exercise can be used to optimise the balance between internal and external rotators within strength and stability programmes. Due to the well-dosed elastic resistance, the exercise is applicable in different phases of training and recovery. 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.