If you’re recovering from a shoulder injury or working to improve mobility, the Cane AAROM (Active Assisted Range of Motion) External Rotation is a great exercise to gently increase flexibility and strength in the shoulder joint. This movement helps target the rotator cuff and encourages better external rotation, which is key for shoulder function.
How to Perform Cane AAROM External Rotation
- Start Position
Lie flat on your back. Hold a cane (or a broomstick) with both hands, palms facing up. Bend your elbows to 90°, and keep your upper arms close to your sides. - Support Proper Positioning
Place a rolled-up towel between each elbow and your torso. This helps maintain proper arm alignment throughout the movement. - Neutral Wrists
Keep your wrists straight and relaxed—avoid letting them bend as you move. - Begin the Movement
Slowly rotate the cane outward by moving your hands away from your body. Your elbows should remain tucked into your sides throughout the motion. - Hold and Return
Once you’ve reached a comfortable external rotation, hold the position for 3 to 5 seconds. Then, slowly return to the starting position with control.
Pro Tips:
- Keep the motion smooth and pain-free—don’t force the movement.
- Repeat as directed by your physical therapist or healthcare provider.
- Perform the exercise in a calm, quiet space to help focus on form and breathing.
This simple yet effective exercise is a great tool in your rehab or mobility routine. Remember, consistency is key!