Shoulder Stabilization: Side Lying External Rotation

The rotator cuff is made up of muscles and tendons that surround the shoulder joint. A rotator cuff injury is identified as a dull ache in the shoulder which worsens when you use that arm.

In this premium video lesson, Certified Personal Trainer (NASM) Leah Zahner demonstrates the side lying external rotation exercise that is a stretch that will increase your range of motion.

Step 1

Lay down on the floor on your side and extend your legs out with your knees on top of each other.

Step 2

Move your top leg in front of you bending your knee at 90º, rest it on the floor.

If you find this position uncomfortable, use a towel or small pillow underneath the knee that is on the floor.

Step 3

Next, bring your palms together. This helps align the spine.

Step 4

Finally, open your top arm up and take it back behind you as far as your body will allow. Return by placing your palms back together. Do not lift your bottom shoulder off the floor attempting to extend your reach.

At the deepest point of the side lying external rotation exercise, pause and take a few breaths before returning to the palms together position. With each rep you do, you should feel your range of motion increase; and remember to do the same number of reps for the other shoulder to help avoid imbalances.

For more exercises related to the shoulder check out, “How To Do Shoulder Elastic Band Rows” and “Shoulder External Rotation with an Elastic Band.”