Exorotation shoulder in sit dynaband

Purpose of the exercise

Strength exercise for the external shoulder rotators (rotator cuff: infraspinatus, teres minor) and shoulder stabilisers. Improves external rotator strength, shoulder stability and helps prevent shoulder impingement. Also effective for correcting imbalance between internal and external rotators, which is important for healthy shoulder function.

Supplies

• Resistance band/dynaband
• Chair
• Attachment point at hip height or other hand holds
• Optional: rolled up towel between elbow and side

Starting position

1. Sit upright on a chair
2. Attach the strap at hip height next to you (or hold with other hand)
3. Bend your working elbow 90 degrees
4. Keep your elbow against your side
5. Your forearm points to the attachment point
6. There is slight tension on the tyre
7. Feet flat on the ground
8. Keep your back straight

Implementation

1. Keep your elbow constantly against your side
2. Rotate your forearm outwards (external rotation)
3. Move slowly and in a controlled manner
4. Turn until your forearm points outwards about 45-90 degrees
5. Keep your upper arm still
6. Hold this end position for 1 second
7. Release controlled back to the starting position
8. Maintain constant tyre pressure

Points of interest

• ✓ Keep your elbow constantly against your side
• ✓ Turn only your forearm
• ✓ Move slowly and in a controlled manner
• ✓ Keep your shoulder low and relaxed
• ✓ Keep your wrist neutral
• ✓ Exhale on turning outwards, inhale on returning
• ✗ Avoid getting your elbow off your body
• ✗ Don't turn with your torso
• ✗ Don't use momentum
• ✗ Don't pull your shoulder up
• ✗ Do not go beyond comfortable
• ✗ Don't let the tyre recoil

When this exercise?

This exercise is suitable in rehabilitation after shoulder problems, rotator cuff problems or impingement (in consultation with physiotherapist). Ideal as a preventive exercise for athletes with a lot of overhead movements. Very effective as a warm-up for shoulder training. Perfect for people with desk work to correct imbalances. The seated position makes compensation more difficult and focus on shoulder better. Suitable as daily shoulder exercise. Start with light resistance.