Side-Lying Shoulder External Rotation 1. Lie on uninvolved side with pillow between arm and body on the involved side. 2. Bend involved elbow to 90°. 3. Squeeze the shoulder blade toward spine and downward.

Side-lying external rotation Lie down on the side opposite your injured arm. Bend the elbow of your injured arm to 90 degrees and rest the elbow on your side. Your forearm should rest across your abdomen. Hold a light dumbbell in the injured side’s hand and, keeping your elbow against your side, slowly raise the dumbbell toward the ceiling.

How to do Side Lying External Rotation: Step 1: Lie sideways on a flat bench. Hold a dumbbell with one arm. Your other hand should be on top of the bench and folded so that you can rest your head on it. Step 2: Bend the elbow of the arm holding the dumbbell until it is at a 90-degree angle between your upper arm and forearm.