This exercise is Isometric Shoulder Lateral (External) Rotation and its aim is to strengthen the rotator cuff muscles which help move your arm outwards.

In sitting or standing have your elbow bent to 90 degrees, place the back of your hand or wrist on a door frame or something similar, and push against it trying to move your hand outwards. Your shoulder and hand shouldn’t move but the muscles in your shoulder will be contracting.

To make this easier you can simply start the movement with your hand against your belly and then push outwards, as the arm will be in a stronger position.

If you find this exercise too easy you can increase the intensity or duration you are holding this contraction, or you may find the Shoulder External Rotation with a Resistance Band exercise more challenging – a video of this exercise is available on our channel.

Aim to complete the duration and sets as suggested in your free rehabilitation programme from our website.