External Rotation Back Step

ShoulderRotator CuffShoulder Stability
Written By David Song

EXTERNAL ROTATION BACK STEP

This is a shoulder stability exercise that targets the external rotators in an isometric contraction. Anchor a band in front of you at head height. Keep the elbow flexed to 90 degrees and abducted to shoulder height. Grip onto the free end of the band and take a step backwards to add tension to the band and hold without breaking this position for up to 10 seconds. Step forwards to relieve the band tension and rest for 10 seconds before repeating.

Muscles Involved:

  • Rotator Cuff

    • Teres Minor

    • Infraspinatus

Related Conditions:

  • Rotator Cuff Tear / Rotator Cuff Tendinitis

  • Dynamic Shoulder Instability

  • Shoulder Impingement

  • Glenohumeral Joint Labral Tear

  • Shoulder Dislocation / Shoulder Subluxation

Exercise Equipment:

Click to Buy - Theraband

Click to Buy - Theraband

 

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David Song
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