Exercise - Side-lying Shoulder External Rotation with DumbbellSide Lying Dumbbell Out-rotation




Do not move the elbow away from the trunk or shrug the shoulder or arch the back.

Model: nikhil


Position : Side-lying
Lie on one side, place a towel roll between the elbow and trunk of the arm resting over the trunk, elbows bend to 90 degrees holding dumbbell such that fist is towards the floor.


Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, rotate the arm which is over the trunk towards the ceiling such that the elbow does not move away from the trunk. Breathe in, rotate the arm towards the floor. Repeat.
Body types : Shoulder
Conditions : Adhesive Capsulitis Frozen Shoulder Inferior Shoulder Dislocation Inferior Shoulder Instability Posterior Shoulder Dislocation Posterior Shoulder Instability Recurrent Shoulder Instability Rotator Cuff Tendonitis Supraspinatus Tendonitis