Eccentric Shoulder External Rotation Walk Out – Band
HOW: Anchor a band at about elbow height. Place a towel roll underneath your arm in your armpit. Hold onto the band with your outside hand. Bend your elbow with your knuckles facing forward while keeping it at your side creating a 90 degree bend. Rotate your arm outward and take a step or two away from the anchor maintaining the externally rotated position. Once you’re out as far as you can comfortably go, bring your arm inward and walk back to the starting position.
FEEL: You should feel your shoulder muscles working.
COMPENSATION: Keep that 90 degree “L” shape in your elbow at all times.