Prone External Rotation End-Range Lift-Off to Internal Rotation
Prone External Rotation End-Range Lift-Off to Internal Rotation is a unilateral upper body and mobility exercise training the shoulder across the sagittal and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Shoulder
Demo video
01
How to perform it
- 1Lay face down, one forearm under forehead; feet and knees together. Toes pointed down.
- 2Other arm to 90 degrees, elbow in a straight line with shoulder. (pending shoulder ROM, elevate wrist under roller but elbow stays on the ground).
- 3Externally rotate arm and lift off the ground/roller.
- 4Internally rotate through shoulder and push into ground/roller.
02
Training profile
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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