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Seated Stick-Assisted Shoulder External Rotation, Elbow Pinned at the Side

BeginnerMobilityTier T1

You sit in an armchair holding a stick with both hands, elbows bent and kept off the arm rests. You keep one elbow near your side and use your other arm to push the stick sideways, so the first hand moves outward. You may feel an ache or stretch.

Targets: Shoulder
Muscles: Infraspinatus, Teres Minor

Stop if

If pain is severe and lasting, reduce the exercises by doing them less often or less forcefully, and if the pain is still severe, discontinue the exercises and see your physiotherapist or doctor.

Also stop if you notice
Severe and lasting pain (for example, more than 30 minutes) is not expected.
  • 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

chair

Home Options

  • chair

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit in a chair with your arms by your side and your elbow bent up; keep your elbows off the arm rests, relaxed by your sides, throughout the exercise.
  • Only move your hands out as far as feels comfortable, gradually increasing how far you move over further sessions; repeat the movement 5 times.
  1. A woman sitting in a wooden armchair, both elbows bent and held clear of the arm rests at her sides, both hands gripping a horizontal stick centered in front of her body.

    Step 1 of 4

    Sit with your arms by your sides and your elbows bent up, holding a stick level in front of you with both hands. Keep your elbows off the arm rests and relaxed by your sides.

  2. The same woman still sitting, her right elbow still bent and at her side, the stick now angled with her right hand moved partway out to her right as her left hand pushes it.

    Step 2 of 4

    Keeping the elbow of your problem arm near your side, use your other arm to move the stick sideways, gently moving your problem-side hand outward.

  3. The same woman still sitting, her right elbow still at her side, the stick now angled further, her right hand held out to her right at the comfortable limit of the movement.

    Step 3 of 4

    Move your hand out only as far as feels comfortable, and hold.

  4. A woman sitting in a wooden armchair, both elbows bent and held clear of the arm rests at her sides, both hands gripping a horizontal stick centered in front of her body.

    Step 4 of 4

    Sit with your arms by your sides and your elbows bent up, holding a stick level in front of you with both hands. Keep your elbows off the arm rests and relaxed by your sides.

What you should feel

Aching or stretching sensations are normal when doing this exercise.

Breathing

  • Breathe normally.

Safety Information

It is normal to feel aching or stretching sensations doing these exercises, but severe and lasting pain (for example, more than 30 minutes) is not recommended; reduce the exercises by doing them less often or less forcefully, and discontinue and see a physiotherapist or doctor if the pain stays severe. Only move your hands out as far as feels comfortable, gradually increasing how far you move; the end position is bound to this comfortable limit, not a forced end range. Avoid these movements if they are severely painful rather than stiff. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.