External Rotation, Shoulder, Isometric (Strength)

Follow these directions to strengthen your shoulder.

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  1. Stand with your affected arm close to a wall.

  2. Bend your arm up in front of you so your elbow is at a 90° angle (like the letter "L").

  3. While keeping your elbow tight to your side throughout the exercise, press the back of your hand into the wall.

  4. Hold for 5 seconds. Then relax.

  5. Repeat 10 times.

  6. Switch sides and repeat if instructed.

  7. Repeat this exercise 3 times a day, or as instructed.

Woman doing external rotation shoulder exercise.