Rotator Cuff Injury Exercise #2: External Rotation

External Rotation (see video below too)

1. Lying on the left side, grasp a light dumbbell in the right hand with the right arm pronated () and bent 90. Maintain this position throughout the set.

2. Using the right elbow as a pivot point against the side of the waist, externally rotate the arm upward until it is almost vertical.

3. The set should last about 90 -120 seconds for rehabilitation and about 50-70 seconds for general strength and conditioning.

4. Repeat with the opposite arm.

5. As strength improves, increase the weight.

Here's how it looks:



Learn how to develop your own safe-to-do rotator injury exercise plan.

To Your Recovery!