Exorotation shoulder supine with stick

Purpose of the exercise

Mobility exercise for the exorotators of the shoulder (rotator cuff: infraspinatus and teres minor), shoulder blade stabilisers and shoulder capsule. Can be a first step in recovery from rotator cuff problems. Effective for improving mobilities.

Supplies

• Mat or soft surface
• Stick, broom, PVC pipe or long towel (about 60-90 cm)
• Sufficient space to lie outstretched
• Optional: small pillow or rolled up towel for under the elbow

Starting position

1. Lie on your back on a mat
2. Bend your elbow 90 degrees and hold it against your side
3. Place your upper arm flat against the ground along your body
4. Your forearm points straight up (vertically)
5. Grasp the stick with both hands (neutral grip)
6. Your working hand holds the middle of the stick, other hand at the end
7. Keep your shoulders relaxed on the ground
8. Knees bent with feet flat on the ground for stability

Implementation

1. Keep your elbow slightly away from the body (stay in the same place)
2. Use your healthy arm to push out the stick
3. Slowly rotate your forearm outwards (external rotation)
4. Move until your hand goes towards the ground (as far as pain-free as possible)
5. Feel the stretch/tension at the front of your shoulder
6. Hold this end position for 2-3 seconds
7. Let the stick return to the starting position in a controlled manner

Points of interest

• ✓ Keep your elbow constantly against your side (do not move away from your body)
• ✓ Keep your upper arm flat on the ground
• ✓ Move slowly and in a controlled manner
• ✓ Use your healthy arm to guide/assist the movement
• ✓ Keep your shoulder relaxed on the ground (do not pull up)
• ✗ Avoid getting your elbow off your body
• ✗ Don't lift your shoulder off the ground
• ✗ Don't force through pain (stay within comfort zone)
• ✗ Don't compensate with your torso (stay stable)

Progression

• Start: Small range of motion, assist with healthy arm
• Advanced: Greater range of motion (hand closer to ground)
• Active: Active exorotation without stick
• Resistance: use light elastic/resistance band instead of stick
• Advanced: Exorotation side-lying with dumbbell (gravity as resistance)

When this exercise

This exercise is suitable in rehabilitation after shoulder injuries, rotator cuff problems, shoulder impingement, or after shoulder surgery (in consultation with physiotherapist). Suitable for restoring exorotation after period of immobilisation. Also for people with a lot of desk work to stretch posterior shoulder capsule. Start gently with limited range of motion and build up gradually. Not suitable for acute shoulder pain, early-stage frozen shoulder, or instability - have assessment by physiotherapist first. Stop at sharp pain and gradually build range of motion within comfort zone.