Exorotation shoulder mobilisation

Purpose of the exercise

Aims to improve mobility of the shoulder joint in exorotation direction. Supports optimal cooperation between shoulder head and shoulder blade and contributes to improved movement quality in overhead, throwing and pulling movements. Can help reduce stiffness at the front of the shoulder.

Supplies

• Flat surface

• Possibly stick, towel or elastic for guided mobilisation

• Sufficient space to move freely

Starting position

1. Stand upright or supine

2. Elbow bent at about 90 degrees

3. Elbow against body or slightly supported

4. Shoulders low and relaxed

5. Core slightly tightened

6. Look straight ahead

Implementation

1. Turn forearm outwards in a controlled way

2. Keep the elbow stable against the body

3. Move to a comfortable end position

4. Hold briefly without forcing

5. Return the forearm slowly and in a controlled manner

6. Maintain stability of trunk and scapula

7. Move fluidly and pain-free

Points of interest

✓ Move calmly and in a controlled manner
✓ Keep shoulders low and relaxed
✓ Elbow remains stable
✓ Move within a pain-free range
✓ Breathe gently with the movement

✗ Forcing the movement
✗ Shoulders raised towards ears
✗ Turning the fuselage
✗ Jerky implementation
✗ Ignoring pain in shoulder or neck

When this exercise?

Exorotation shoulder mobilisation is used to improve the range of motion of the shoulder joint, especially in cases of limited exorotation or stiffness of the capsule and surrounding structures. The exercise is suitable within rehabilitation, warm-up and recovery training, and can contribute to better control in overhead or throwing movements.

In addition, this mobilisation is relevant for athletes who perform many overhead activities and for people with posture-related shoulder problems. Due to its low-impact nature, the exercise can be applied in different phases of training and recovery. Application and build-up 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.