Prone shoulder 90 degrees abduction & external rotation shoulder catches

This is an instructional video to correctly demonstrate Prone shoulder 90 degrees abduction & external rotation shoulder catches

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise helps your shoulder stability and proprioception.
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. With a tennis ball in your hand lie down on your front with your arm off the edge of the bed
  4. Now take your arm out to the side to 90 degrees and bend the elbow to 90 degrees
  5. Now externally rotate the shoulder so the forearm is about 45 degrees to horizontal
  6. Now at speed try to let go of the ball as your externally rotate the shoulder up towards horizontal and quickly internally rotate it back down as to re-catch the ball and repeat the process
  7. The aim is to build up to 1 minute of this over time
  8. Perform 1 set on each side and perform this exercise 3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).