Name: Playbook - Dr. Caleb Burgess - Shoulder External Rotation Mobility
Uploaded: 2025-11-24T14:44:13.984Z
Duration: 15 min
Description: Shoulder External Rotation Mobility

The shoulder mobility routine focuses on improving shoulder EXTERNAL ROTATION mobility.

These exercises are what I typically use with clients that I believe to actually have a stiff shoulder joint (likely with some muscle guarding as well).

If you've had a shoulder injury or surgery in the past, or have been recovering from a frozen shoulder, these can really help a lot of you perform them consistently over a few months.

As always, if you find that certain exercises seem to be too challenging or even uncomfortable, please don't hesitate to reach out to me via direct message (see the 3 dots at the top right corner of the app) so that I can give you a modification or alternative.

P.S. If you find that you're really struggling and need something more customized/tailored to you and your individual body and situation, send me a message to set up a 1-on-1 virtual consultation, where I'll put you through a detailed movement exam and then put together your own customized program!

*Listen/watch video for detailed description
*Hold stretch for 1-5 sec hold for longer if you find that longer holds feel better
*Rest time is BETWEEN SIDES (only if needed) (if you only have one side that needs mobility work, just rest for the prescribed time before performing on the same side again
*You can use a dowel, cane, golf club, umbrella, broom, etc during this exercise

*Bonus: If you want to get more out of this, actively use the muscles of the arm being stretched to rotate the hand outward and continue to contract them as you assist the stretch with the opposite hand and stick (warning, you may cramp at the back of the shoulder!)

*You may also try what is called a "contract-relax" stretch, which is where you lightly push your hand back into the stick to match the pressure that you are applying with the opposite hand, hold for 5 seconds, and then release for 5 seconds as you try to sink into a deeper stretch. You can do this "5 sec push, 5 sec relax" for each rep

Supine Shoulder External Rotation at 0-30° - with Dowel

*Listen/watch video for detailed description
*Hold stretch for just 1-5 sec or hold for longer if you find that longer holds feel better
*Rest time is BETWEEN SIDES (only if needed) (if you only have one side that needs mobility work, just rest for the prescribed time before performing on the same side again
*You can use a dowel, cane, golf club, umbrella, broom, etc during this exercise

*Bonus: If you want to get more out of this, actively use the muscles of the arm being stretched to rotate the hand backward and continue to contract them as you assist the stretch with the opposite hand and stick (warning, you may cramp at the back of the shoulder!)

*You may also try what is called a "contract-relax" stretch, which is where you lightly push your hand back forward into the stick to match the pressure that you are applying with the opposite hand, hold for 5 seconds, and then release for 5 seconds as you try to sink into a deeper stretch. You can do this "5 sec push, 5 sec relax" for each rep

Supine Shoulder External Rotation at 90° - with Dowel

*Listen/watch video for detailed description
*Take at least 3 sec to lower down toward the ground and hold at the bottom position for 1-3 sec or hold for longer if you find that longer holds feel better or are more beneficial
*Rest time is BETWEEN SIDES (only if needed) (if you only have one side that needs mobility work, just rest for the prescribed time before performing on the same side again
*Use a dumbbell or any other weighted object you can hold onto
*If you hand rests on the ground, lay on the edge of a bench, bed, or couch so that you can let it rotate back further

Tips:
- Place your opposite hand in front of your shoulder to make sure that shoulder stays in the same place and rotates on a perfect axis (it shoulder move upward or forward as you perform the exercise)

Supine Shoulder External Rotation at 90° - Eccentric DB

*Listen/watch video for detailed description
*Hold 1-10 sec at the top position (*warning: the back of your shoulder, might cramp!), or hold for longer if you find that longer holds feel better or are more beneficial
*Rest time is BETWEEN SIDES (only if needed) (if you only have one side that needs work, just rest for the prescribed time before performing on the same side again)
*Use a dumbbell or any other weighted object as a progression if bodyweight starts to be less challenging
* If you can't even lift your hand off of the ground, lay on the edge of a bench, bed, or couch so that you can start with your forearm/hand pointing down and then rotate up as high as you can go and perform there

Set up:
- Elbow in line with the shoulder, and elbow bent to 90 degrees

Prone Shoulder External Rotation Lift Offs at 90°

Shoulder External Rotation Mobility

Shoulder Mobility - Start Here!

Superb method to judge shoulder mobility , even we get to know exactly which movement is restricted

sanchit

Great way to document starting point and progress.

Veron

Shoulder Mobility - Self Assessment

Feel so good! I especially loved the push/extension on the wall. Thanks doc.

My shoulder mobility is very poor so this felt okay and a good way to start. 
Do I do only this body part per day?

Sally

Hi Doctor, I think the written directions might oppose your video demonstration for the hand sliding up the wall exercise. If I’m mistaken, my apologies. I can feel the exercises working well, thanks!

Andy

Overhead Shoulder Mobility - Level 1

Angie

Mohammed

Overhead Shoulder Mobility - Level 2

Dealing with shoulder issues and I’m fully thankful I found you here!

Great, have tried different complicated mobility and stretching routines ones this is gentle and effective. Not long till I start on level 2

Shoulder External Rotation Mobility

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