Side-lying shoulder external rotation 

Movements strengthened: Shoulder external rotation strength. 

Suitable for: 3-5/5 shoulder external rotation strength. 

Instructions: 

• Person lying on the side, arm on the side and involved elbow at right angle to the body resting on the abdomen. Keep a rolled towel under the elbow. 
• Move the hand up until it is raised slightly above the elbow. The whole body should not roll 
• Hold for 5 seconds and slowly return 
• Repeat 10 times 
• For active against gravity (3/5) movement – independent movement 
• For active against some resistance (4/5) movement – start with a bottle of water as weight 
• For active against resistance (5/5) movement – start with a bottle filled with sand as weight 

Where this movement should be felt: 

Person should feel this in their lateral and posterior shoulder.