5 Effective Rotator Cuff Stretches to Treat & Prevent Rotator Cuff Injury

#3 External Rotation

external rotation exercise trains the infraspinatus, and the teres minor. These two muscles are the only muscles in the entire upper body that perform an external rotation of the humerus – the upper arm bone.

Instructions

Step 1: Attach the resistance band to a secure anchor at belly button height. Stand perpendicular to the resistance band and grab it with your outside hand.

Step 2: Keep your elbow at your side then move the band away from your body by squeezing your shoulder blade in towards the middle of your back.

Step 3: You can place a towel between your elbow and your hip to help stabilize your elbow. Slowly return to the starting position. Then repeat on the opposite side.

Important Tip: Do 10 reps of 2 sets for each arm. Do not arch your back or bend your hip.

Next Up: Internal Rotation At 0 Degrees