External Rotation Perturbations

Exercise Overview

This is a rotator cuff stability exercise that adds perturbations to train shoulder proprioception. Loop a strength band through a fraction plate of up to 2.5 lbs and wrap it around a stable object. From here grab the band with the arm furthest from the anchor point and take a side step away from the anchor point. Keep the arm and elbow tucked to the side of your body with a 90 degree bend in the elbow. Grab the weight plate and pull on it to tense the band and let go. This will cause the band to shake, resist the movement with your arm and shoulder.

Muscles Involved

Related Conditions

Equipment Needed

Resistance Band