Passive External Rotation

Explanatory Video(2)

Description

Hold a stick or PVC pipe with both hands in front of you. Keep the elbow of the arm you want to stretch tucked against your side. Use the other hand to push the stick horizontally, rotating your forearm outward. Stop when you feel a gentle stretch in the back of your shoulder. Keep your hips facing forward and avoid twisting your torso. Hold the position for the desired duration and repeat on the other side.

Difficulty & Category

Beginner
Isometric

Affected Muscles

Infraspinatus
Teres Minor

Body Areas

Back / Rotator Cuff

Equipment

Resistance Band
Other

Similar Exercises

  1. Attach a resistance band to a stable object at about chest or shoulder height.
  2. Stand holding the band with your elbow bent 90° and raised to shoulder-height, forming a 'L' shape with your arm.
  3. Keeping your shoulder and elbow level, slowly rotate your forearm upward until your hand is in line with your head.
  4. Slowly return to the starting position and repeat.
  5. Ensure your elbow stays in line with your shoulder throughout the movement and avoid shrugging.
Dynamic
Beginner
Last updated: 3/6/2026