Stretching & Relief
Supine 90/90 Shoulder External Rotation
This passive stretch improves external rotation in the shoulder joint. It helps to open up the front of the shoulder and increase mobility.
- external rotation
- shoulder stretch
- supine
- mobility
Instructions
How to do it
Lie on your back. Position your arm out to the side at shoulder height with a 90-degree bend at the elbow (cactus arm). Allow gravity to gently lower your forearm towards the floor.
Dosage
2 x 20–30 seconds per side
Important
Keep your shoulder blade and the back of your shoulder heavy and firm on the floor.
Common mistakes
- Lifting the shoulder off the floor
- Bending the wrist
- Arching the lower back
- Forcing the stretch
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.