EXTERNAL ROTATION PLATE PERTURBATION

This is a stability and proprioception exercise for the shoulder and rotator cuff muscles. Start by anchoring on end of a band to a stable object and loop it through a fractional weight plate. Grip the other end and orient your body so that the hand gripping the band is the one furthest from the anchor point. Bend your elbow to 90 degrees elbow flexion. Take a step away from the band’s anchor point to increase the tension in the band (providing external rotation resistance). Use your free hand to pull on the weight plate and let go to allow it to shake the band. Stabilize the shoulder by resisted the movement generated.

Muscles Involved:

• Rotator Cuff

  • Teres Minor

  • Infraspinatus

Related Conditions:

• Labral Tear

• Rotator Cuff Tear

• Rotator Cuff Tendinitis / Tendinopathy

• Shoulder Impingement

• Dynamic Shoulder Instability

Exercise Equipment:

Related Exercises