Side-Lying Shoulder External Rotations are an early-phase rehabilitation Strength ening exercise for GH Joint - External Rotation . A study recording the relative activity of associated muscles reported the following (SOURCE-1):
Infraspinatus - achieved 62±13% of Maximum Voluntary Isometric Contraction (MVIC)
Teres Minor - 67±34% MVIC
Supraspinatus - 51±47% MVIC
Lateral Deltoid - 36±23% MVIC
Posterior Deltoid - 52±42% MVIC
Starting Position:
Lying on the contralateral side with symptomatic Elbow tucked in ~ 90º Elbow - Flexion
The patient then oscillates through ~50% of available GH Joint - External Rotation , keeping their elbow fixed to their side and avoiding compensation from structures such as the Posterior Deltoid . As these exercises serve as an activation, 2-3 sets of 12-15 repetitions is adequate.
The following exercises can be used as a regression if Side-Lying Shoulder External Rotations exceed the capacity of the patient:
Rotator Cuff Pendulums - oscillatory motion that afford a distracting glide to the Humeral Head
Rotator Cuff Banded Rotations - light low range isotonic rotation exercises
Band Pull-Apart - basic isotonic exercise for Scapular Retractors
Prone Shoulder External Rotations - adds gravity or light load to Apprehension Test position
The following exercises can be used as a progression to Side-Lying Shoulder External Rotations once exercise proficiency is achieved:
Standing Shoulder External Rotations - incorporates upright torso posture
Upright Row - weighted isotonic vertical pull exercise that emphasises Upper Trapezius and Deltoid
Bottoms-Up Kettlebell Walk - typically isometric exercise for entire arm musculature with perturbation from walking
Push Press - explosive overhead movement with large range that incorporates entire body
Rope Climb - pull-up variation with entire load bestowed on alternating arm
Split Stance Landmine Press - unilateral total-body overhead pressing movement, typically performed explosively
Escamilla, R. F., Yamashiro, K., Paulos, L., & Andrews, J. R. (2009). Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Medicine, 39(8), 663–685.