Isometric Shoulder External Rotation

Equipment required: Towel or Pillow

Steps to follow:

  1. Stand sideways next to a wall with the affected arm at 90 degrees, your wrist against the wall.
  2. Place a pillow or towel between your wrist and the wall.
  3. Push your wrist outward while keeping your elbow at your side and your head still.
  4. You can also use the opposite arm to resist movement at wrist level instead of pushing against the wall.