The Sidelying External Rotation is a fundamental shoulder exercise that targets the rotator cuff, specifically the infraspinatus and teres minor muscles. It’s commonly used in rehabilitation and injury prevention programs.
How to Perform Sidelying External Rotation
Step-by-Step Guide:
- Get Into Position:
Lie on your side with your bottom arm resting on your torso. Place a rolled-up towel or pad between your elbow and your side to help maintain proper form. - Arm Setup:
Bend your bottom arm to 90 degrees, keeping your elbow snug against your body. - Start the Movement:
Begin by rotating your hand inward toward your stomach. - Perform External Rotation:
From there, rotate your hand outward away from your body in a smooth and controlled motion.
Important: Do not raise your hand higher than shoulder level. - Control the Return:
Slowly return your hand to the starting position, maintaining control throughout the movement.
Pro Tips:
- Keep your torso still—let the motion come only from your shoulder.
- Use light resistance or just body weight to start.
- Perform 2–3 sets of 10–12 reps for best results.
This simple yet powerful move can help improve shoulder function, especially for those recovering from injury or trying to prevent one. It’s all about precision and control!