Band external rotation is a rotator cuff exercise for shoulder pain. With your elbow bent and tucked at your side over a small rolled towel, and the band anchored on your other side, you turn your hand outward against the band, hold for two seconds and return slowly. You repeat it ten times.
This is one of the home exercises in our physician-directed physiotherapy program. Only do it if it is marked on the home exercise sheet your physician gave you. Unless your sheet says otherwise, do your checked exercises twice a day, every day.
How do you do the band external rotation?
- Get set: Bend the elbow to a right angle and pin it to your ribs, with a small rolled towel tucked in between. Anchor the band toward your other side.
- Move: Keeping the elbow pinned to your side, rotate your hand outward against the band, then let it come back under control.
- Repeat: Hold two seconds. Repeat ten times.
Why does the band external rotation help shoulder pain?
The rotator cuff is a group of small muscles that keep the ball of the shoulder centered in its socket. Strengthening them is one of the main things that settles rotator cuff pain, and it protects the shoulder after a procedure.
How does it fit with your pain procedures?
After a shoulder injection or an orthobiologic treatment, your physician tells you when to start and which exercises to skip for now. The shoulder heals best when it keeps moving in a range it can tolerate.
What mistakes should you avoid?
- Allowing the elbow to wander off your ribs.
- Letting the band snap your hand back.
- Twisting your whole body instead of turning the arm.
When should you stop and call us?
Feeling a light stretch, some effort, or mild soreness the next morning is expected. Stop the exercise and call (314) 481-5000 if you notice:
- Pain that is sharp or stabbing
- Pain that climbs two or more points above your usual level and stays up for over an hour
- Numbness, tingling or weakness that is new
- Dizziness or any change in your eyesight
Chest pain, trouble breathing or fainting is an emergency: call 911.
Why keep an exercise log?
Mark one check each time you finish your exercises, and write down one pain number a day. Bring the log to each visit. Your technician tallies the days and has you show one exercise, so any form problem gets caught early.
What to remember
- The elbow stays glued to the towel roll.
- Slow on the way back.
- Only the forearm turns.
Show us you have it: Show your technician one band rotation with the towel roll in place. If any part is unclear, ask, and we will walk through it again at your next visit.
Other shoulder exercises in the program
- Pendulum Exercise for Shoulder Pain
- Wall Walk Exercise for Shoulder Pain
- Band Row Exercise for Shoulder Pain
- I Raise Shoulder Exercise
- Y Raise Shoulder Exercise
- T Raise Shoulder Exercise
- A Press Shoulder Exercise
Related reading: shoulder pain we treat, what the exercise research shows for rotator cuff pain, frozen shoulder.