Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: Shoulder external rotation: basic



A very basic strengthening exercise for the external (outward) rotators of the shoulder


  • standing upright, elbow at side, bent to 90 degrees, grasp the elastic tubing/band or cable resistance with the load coming from your opposite side
  • "set" the scapula (shoulder blade), meaning keeping it snug against the ribcage, ie: not winging out from the back
  • ensure the scapula stays at a relatively neutral height, not overly depressed or shrugged up towards the head
  • maintaining the "set" of the scapula, and the elbow at side, externally rotate the shoulder (ie: pulling the cable/band out to the side)
  • repeat as directed
  • NOTE: a small pad (rolled up towel) can be placed between the body and the elbow to help maintain position if needed

Tags: shoulder, stability, stabilization, external, rotation, rotators, teres, minor, infraspinatus, disco, cuff