Shoulder External Rotation (with theraband)
1. Start in standing side on, holding onto a theraband or similar with your outside arm.
2. The band can be tied to a pole, door handle, or wedged in a door frame as shown.
3. Keep your elbow tucked in to your side for the whole movement.
![external rotation Thoracic Wall Rotation Stretch 1](https://mdhealth.com.au/wp-content/uploads/2022/11/external-rotation-2-244x300.jpg)
4. “Set” your shoulder blades first by slightly drawing them together.
5. Slowly turn your forearm out to the side. Hold for 3 seconds.
6. Return to original starting position with control.
*If this feels too easy, sidestep away from the band’s attachment, to add extra stretch to the band.
![external rotation Thoracic Wall Rotation Stretch 1](https://mdhealth.com.au/wp-content/uploads/2022/11/external-rotation-3-242x300.jpg)