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HealthSheets™

Shoulder External Rotation (Flexibility)

Woman lying on back holding wand doing external rotation shoulder exercise.

  1. Lie on your back on a bed or the floor, with your arms at your side. Bend your arms at a 90-degree angle. Hold a stick or cane in front of you with both hands, palms down. Keep your upper arms close to your body.

  2. Slowly push the stick or cane to the right with your left hand. Keep holding onto the stick or cane with both hands. Keep your elbows close to your body. Feel your right shoulder stretch. Stop at the point of discomfort. Hold for 5 seconds.

  3. Slowly move your arms back. Relax.

  4. Repeat 5 times, or as instructed.

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