Shoulder External Rotation – Elastic Tubing

External rotation of the shoulder is a motion initiated by the rotator cuff muscles, a group of muscles which support the shoulder especially in golf and racquet and throwing sports. It is one of the most commonly injured muscle groups from improper strength training as well, so it is essential to work these muscles in some way. Elastic tubing works well to strengthen the rotator cuff.

  1. Attach the tubing into the doorway at waist height.
  2. To work your left arm, face sideways to the door so that the left arm is farthest away.
  3. Grab the handle with your left arm, palm facing into your abdomen. The left elbow remains bent and into the waist throughout the movement.
  4. Hold the other end of the tubing with the right hand to secure it, and shorten the tube until there is tension on the side held by the left arm.
  5. Without moving your body, rotate the shoulder back and open up the arm so that the left arm is pulling the tubing away from the door, pivoting around the elbow.
  6. Keep the wrist straight, and the elbow in at the waist to insure that the upper arm does not move away from the side of your body.
  7. Turn around to your other side to repeat with other arm.
Shoulder External Rotation- Elastic Tubing

Steps 1 – 4

Shoulder External Rotation - Elastic Tubing

Steps 5 – 6

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