External Rotation

expert

novice

POSITIONING/ PHASE ONE

expert

novice

• shoulder should be relaxed
• keep elbow bent (flexed) at side
• wrist should be straight

PULL PHASE

expert

novice

• rotate arm away from you (external rotation)
• keep elbow flexed at side
• do not shrug shoulder up (elevation)

RELEASE PHASE

expert

novice

• release band back to original position.
• keep elbow flexed.
• do not shrug shoulder up (elevation)

CUES: DO NOT SHRUG SHOULDER! KEEP ELBOW BENT! KEEP ELBOW AT SIDE!

DRILL/ HOME EXERCISE

This is a good home exercise to isometrically strengthen the muscle used to eternally rotate the shoulder.  Those muscles include deltoid posterior fibers, infraspinatus, and teres minor.