Shoulder lateral rotations at 90 degrees Flexion

This is an instructional video to correctly demonstrate Shoulder lateral rotations at 90 degrees Flexion.

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. Attach one end of an exercise band to a fixed point in across your body on the non exercising side at shoulder height
  5. Take hold of the other end with the hand you will be exercising
  6. Standing in a good posture with your elbow bent to 90 degrees and you upper arm should be at 90 degrees from your body but in flexion, so directly in front of you.
  7. Start with the band tension being taken up with your hand pointing at the band anchor point
  8. Next rotate the arm outwards to take your hand up and sideways, whilst pivoting on your elbow as to stay at 90 degrees flexion.
  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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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).