Shoulder lateral rotations at 45 degrees abduction

This is an instructional video to correctly demonstrate Shoulder lateral rotations at 45 degrees abduction.

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 works your Rotator cuff
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Stand on one end of an exercise band with the non exercising side
  5. Take hold of the other end with the opposite hand
  6. Standing in a good posture with your elbow bent to 90 degrees and you upper arm should be at 45 degrees from your body
  7. Start with the band tension being taken up with your hand near your abdominals
  8. Next rotate the arm outwards to take your hand up and backwards, whilst pivoting on your elbow as to stay at 45 degrees abduction.
  9. Finally return back to the start position and repeat
  10. For strengthening you should perform 6-10 reps to fatigue
  11. You should perform 3-5 sets with 3 minutes rests
  12. This session can be done 2-3 times per week
  13. For endurance you should perform 15-25 reps to fatigue
  14. You should perform 3-5 sets with no more than 30 second rests
  15. This session can be done 2-3 times per week

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