How to Externally Rotate Shoulder

Nov 11, 2023


Welcome to IAOM-US, your trusted resource for all things related to health & medical, chiropractic, and physical therapy. In this comprehensive guide, we will provide you with expert tips and techniques on how to externally rotate your shoulder. Whether you are looking to recover from an injury or improve your shoulder strength, our knowledge in this field will help you achieve your goals.

Understanding Shoulder External Rotation

Shoulder external rotation refers to the movement of the shoulder joint where the arm rotates outwardly away from the body. It is an essential motion that allows us to perform various activities such as throwing, reaching, and lifting objects.

Benefits of Proper Shoulder External Rotation

Proper shoulder external rotation has numerous benefits, including:

  • Improved shoulder flexibility
  • Reduced risk of shoulder injuries
  • Enhanced sports performance, such as throwing accuracy
  • Strong foundation for upper body strength

Exercises for External Shoulder Rotation

Here are some effective exercises to help you improve your shoulder external rotation:

1. External Rotation with Resistance Band

This exercise targets the rotator cuff muscles and helps improve shoulder stability.

  1. Attach a resistance band to a fixed point, such as a doorknob.
  2. Hold the band with your injured arm and keep your elbow at a 90-degree angle.
  3. Slowly rotate your arm away from your body, maintaining control.
  4. Return to the starting position in a controlled manner.
  5. Repeat for the desired number of repetitions.

2. Sleeper Stretch

The sleeper stretch targets the internal rotators of the shoulder and helps restore balance.

  1. Lie on your side with your affected shoulder against the surface.
  2. Place your other hand on top of your affected arm, pressing it gently towards the surface.
  3. Hold the stretch for 30 seconds, feeling a gentle stretch in the back of your shoulder.
  4. Repeat on the other side.

3. Cross-Body Stretch

This stretch targets the external rotators of the shoulder and improves overall flexibility.

  1. Stand tall with good posture.
  2. Reach across your body with your unaffected arm and place it on the back of your affected arm.
  3. Gently pull your affected arm closer to your body, feeling a stretch in the back of your shoulder.
  4. Hold the stretch for 30 seconds on each side and repeat multiple times.


Improving your shoulder's external rotation is essential for maintaining shoulder health and performance. By following the exercises and tips provided above, you will be on your way to achieving greater shoulder flexibility, reducing the risk of injuries, and improving your overall physical abilities.

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how to externally rotate shoulder