TABLE SHOULDER EXTERNAL ROTATION LIFT OFF

The table shoulder external rotation lift off is used to target the external rotators of the shoulder. Start by placing your elbow on a table and sit parallel to it. Bend your elbow to 90 degrees and place the palm of your hand on the table. Begin by leaning forwards with your torso. Go as far as you can tolerate pain free. While keeping your elbow pinned to the table, rotate the shoulder to lift your hand and wrist off the table. Hold this for up to 10 seconds.

Muscles involved:

• rotator cuff

  • teres minor

  • infraspinatus

Related conditions:

• rotator cuff tendonitis / tendonopathy

• frozen shoulder

• adhesive capsulitis

• shoulder impingement

• rotator cuff strain

• glenohumeral labral tear

• dynamic shoulder instability

Exercise videos