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Exercise handout — move better, feel better.
Shoulder Rotation Walk-Outs
Hold band with tension and walk hands apart while rotating. Dynamic rotator cuff exercise.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Cable machine with rope
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
Controlled throughout
Tempo
Step-by-Step Guide
Set up
- Hold a light band in front of chest
- Elbows bent 90 degrees at sides
- Start with slight tension on band
No image for this step. Follow the written instruction.
Step 1 of 5
Rotate both forearms outward against band
No image for this step. Follow the written instruction.
Step 2 of 5
Walk hands farther apart in small steps
No image for this step. Follow the written instruction.
Step 3 of 5
Keep elbows glued to sides
No image for this step. Follow the written instruction.
Step 4 of 5
Return to start with control
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat
Breathing
- Breathe normally throughout
- Don't hold your breath
Form Cues
- Elbows stay at your sides
- Move in small steps
- Keep constant tension
- Control the return
Common Mistakes to Avoid
- Elbows floating away
- Moving too fast
- Losing band tension
- Jerky movements
Safety Information
Keep elbows at sides. Good warm-up for shoulders.
Progressions
Use heavier band or more steps
Regressions
Use lighter band or smaller range
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.