Exercise library
Shoulder
Band external rotation
Strengthens the rotator cuff that keeps the shoulder centred
How to do it
- 1Anchor a resistance band at elbow height. Stand side-on with the sore-side elbow tucked in, bent 90°, holding the band.
- 2Keeping the elbow against your side, rotate your forearm outward against the band.
- 3Pause, then return slowly over 3 seconds.
- 4Keep your shoulder blade gently drawn back.
Use a light band; the last few reps should feel like work but not pain.
Want these built into a plan for you?
Programs pair the right exercises with weekly check-ins and physiotherapist reviews.