How To Complete the Side Lying External Rotation Drill

Rotator Cuff Strengthening

Most of us have injured or heard someone who’s injured their rotator cuffs. This is a combination of 4 shoulder muscles that not only stabilize the shoulder, but provide mobility to our shoulder blades as well. It is crucial for your shoulders to be positioned well in your shoulder blades to prevent injury from the daily beating this joint gets. This is a super important exercise to strengthen your rotator cuff muscles and centralize your arm bone within the scapula!

Lie on your side with a pillow under your head to rest your neck. Place your top arm by your side, and have your elbow bent at 90 degrees, with a weight in hand. Slowly twist your arm so that you are raising your hand towards the sky, without moving your elbow.

Do this for 5-8 reps and repeat 3 times.

Here are some other articles that may interest you

Ultimate Guide to Patellofemoral Pain Syndrome

KNEE PAIN Ultimate Guide to Patellofemoral Pain Syndrome Mitchell Starkman, Physiotherapist, The Movement Centre 14 October 2017 Patellofemoral Pain Syndrome is one of the most common knee problems diagnosed by physiotherapists. When I tell someone they have...
Read More

Glute Strengthening | Standing Hip External Rotation

A Great Strengthening Drill It's time to work on your hip strengthening. This is an important and effective exercise for creating better control, stability and strength at the hip. This becomes crucial when talking about hip, knee and ankle pain or dysfunction. Your...
Read More

How to Complete the Pacman Glute Drill

A Great Glute Exercise Our glutes are powerful muscles that not only drive our legs out of the ice or track but also help stabilize our hips, low back, and knees. So many of us are weak in this area since we sit for so much of our day. Because of this, it is really...
Read More

Let's Work Together

Contact Us

The Movement Centre

We can't wait to help you achieve your goals. 

© 2017 The Movement Centre