90-90 Adducted External Rotation

Instructions

1. Stand tall.

2. Bring the working arm out to the front so your upper arm is level with your shoulder.

3. Bend your elbow to 90 degrees, so your arm makes an “L” shape.

4. Keep your elbow in line with your shoulder.

5. Your forearm should start pointing to the side or slightly downward.

6. Rotate your arm to the side so your forearm moves up and to the side.

7. Pause briefly at the end of the motion.

8. Slowly return to the starting position.

Common Compensations

• Do not shrug your shoulder.

• Do not let your low back arch to the side.

• Do not let the elbow drop below shoulder height.

• Do not force the range of motion.

• Do not twist your body to help the movement.

Extra Info

• Keep your neck relaxed.

• You should feel the muscles in the back of the shoulder working.

• You may also feel your shoulder blade muscles helping stabilize.

• You should not feel pinching in the front of the shoulder.