Side-Lying External Rotation

A shoulder stability exercise performed lying on your side, where a light weight is rotated upward from the body to target the external rotator muscles and rotator cuff.

Instructions

1. Lie on your right side on a yoga mat or padded floor with a light dumbbell in your left hand.
2. Bend your knees slightly for stability and support.
3. Hold your left elbow firmly against your side throughout the movement.
4. Extend your left forearm straight ahead of you, parallel to the floor.
5. Keep your upper arm perpendicular to your body with your elbow at 90 degrees.
6. Rotate your forearm upward 90 degrees toward the ceiling, keeping your elbow stationary.
7. Pause briefly at the top of the movement, feeling the contraction in the rotator cuff.
8. Lower the weight back down with control to the starting position.
9. Repeat for the prescribed repetitions, then switch sides.

Tips

• Place a towel under your armpit to help maintain proper form and positioning.
• Use light weight; this is a rotator cuff exercise requiring controlled, light loads.
• Place a support (pillow or towel) under your head for comfort during the exercise.
• Keep your elbow firmly against your side throughout; do not let it flare outward.
• Move slowly and deliberately; avoid jerky or rapid movements that could strain the shoulder.