Shoulder External Rotation and Flexion

Instructions

1. Stand tall.

2. Place the looped resistance band around both wrists.

3. Bend your elbows to 90 degrees.

4. Press out against the band with the elbows to the side.

5. Raise your arms upward into the goalpost position.

6. As you lift, keep the elbows bent and keep pressing slightly outward into the band.

7. Pause briefly at the top.

8. Slowly lower your arms back to the starting position to the sides.

Common Compensations

• Do not shrug your shoulders.

• Do not let the band pull your hands inward.

• Do not arch your low back or flare your ribs.

• Do not let your elbows drop too far behind or below the intended path.

• Do not force the motion overhead if you lose control.

Extra Info

• You should feel the back of the shoulders, rotator cuff, upper back, and shoulder blade muscles working.

• You may also feel the muscles around the shoulders working to keep the band pulled apart.

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