Patient Exercise Library

Shoulder External Rotation Resources

Review the movements selected during your visit.

A reminder of movements you may have been shown in the office—not an individual exercise prescription for every visitor. Your personal care instructions come first.

Exercise pictures use AI demonstration models—not Dr. Goldstein or real patients. Follow your individual care instructions.

Before You Begin · Safety & Setup

Use the setup, support and comfortable range shown during care. You do not need to perform every exercise.

Follow injury or surgical restrictions. Stop for sharp or increasing pain, new numbness, tingling, weakness or significant dizziness.

Shoulder External Rotation

Overhead Rockband Shoulder Flexion

Practice controlled movement within your selected range.

Sets: 3
Hold: 15 sec each side where applicable

Exercise pictures

Follow the written steps below. A reviewed visual demonstration will be added here.

Exercise videoComing soon

Starting Position

Grasp a securely anchored band with the working arm overhead.

How to Do It

Lean away from the fixed anchor into a controlled shoulder stretch.
Hold, release and repeat on the opposite side where instructed.

What You Should Feel

Controlled muscle effort or a gentle stretch, without pain.

Stop or Modify If

Stop for sharp or increasing pain, new numbness, tingling or weakness.

Shoulder External Rotation

Lat Smash with Lacrosse Ball

Practice controlled movement within your selected range.

Sets: 2
Hold: 10 sec each side

Ball below armpit. Temporary AI demonstration of Lat Smash with Lacrosse Ball; anonymous model, not Dr. Goldstein or a patient.

Controlled lat roll. Temporary AI demonstration of Lat Smash with Lacrosse Ball; anonymous model, not Dr. Goldstein or a patient.

Exercise videoComing soon

Starting Position

Lie on your side with the selected arm overhead and one lacrosse ball against the side of the torso over the lat, clearly below the armpit.

How to Do It

Roll over the selected lat area with controlled, tolerable pressure.
Repeat on the opposite side.

What You Should Feel

Controlled muscle effort or a gentle stretch, without pain.

Stop or Modify If

Stop for sharp or increasing pain, new numbness, tingling or weakness.

Shoulder External Rotation

Wall Smash

Practice controlled movement within your selected range.

Rounds: 2
Duration: 15 sec each side

Exercise pictures

Follow the written steps below. A reviewed visual demonstration will be added here.

Exercise videoComing soon

Starting Position

Place a lacrosse ball between the pectoral/front-shoulder region and the wall.

How to Do It

Use comfortable pressure and roll around the selected area while moving the arm.
Repeat on the opposite side.

What You Should Feel

Controlled muscle effort or a gentle stretch, without pain.

Stop or Modify If

Stop for sharp or increasing pain, new numbness, tingling or weakness.

Shoulder External Rotation

Single-Arm Doorway Stretch

Practice controlled movement within your selected range.

Sets: 3
Hold: 15 sec each side

Start position. Temporary AI demonstration of Single-Arm Doorway Stretch; anonymous model, not Dr. Goldstein or a patient.

Movement position. Temporary AI demonstration of Single-Arm Doorway Stretch; anonymous model, not Dr. Goldstein or a patient.

Exercise videoComing soon

Starting Position

Place one arm against the doorway at approximately 90 degrees.

How to Do It

Step forward and gently turn away.
Hold, then repeat on the opposite side.

What You Should Feel

Controlled muscle effort or a gentle stretch, without pain.

Stop or Modify If

Stop for sharp or increasing pain, new numbness, tingling or weakness.

Shoulder External Rotation

Prone Y, T and I

Practice controlled movement within your selected range.

Sets: 3
Reps: 10 each position

Y position. Temporary AI demonstration of Prone Y, T and I; anonymous model, not Dr. Goldstein or a patient.

T position. Temporary AI demonstration of Prone Y, T and I; anonymous model, not Dr. Goldstein or a patient.

Exercise videoComing soon

Starting Position

Lie face down on the incline bench, stability ball or flat bench selected during care.

How to Do It

Lift and lower the arms in a Y position.
Repeat in a T position, then in an I position.
Keep the neck relaxed and movement controlled.

What You Should Feel

Controlled muscle effort or a gentle stretch, without pain.

Stop or Modify If

Stop for sharp or increasing pain, new numbness, tingling or weakness.

Medical Information & Sources

These movement reminders do not diagnose a condition or replace an evaluation, personalized rehabilitation plan or emergency care. Dosage reflects the office’s legacy exercise materials and Dr. Goldstein’s clarifications; it is not a recommendation to complete every movement.

NHS: exercise guidance

Questions about your exercises?

Questions About an Exercise?

Ask which movements, range and repetitions are right for you. Follow the guidance provided during your care.

Contact the Office Explore Rehabilitation