External rotation with band

This exercise strengthens or tones the muscles that help rotate your shoulder outward, or away from your body.

Attach a piece of surgical tubing or elastic exercise band to something at waist height, such as a doorknob.Stand or sit with your uninjured side towards the wall and your body facing along the wall. Your elbow should be bent at a right angle.Keep your forearm parallel to the ground and your wrist straight. Keep your elbow next to your side as you do this exercise. Holding a rolled up towel between your elbow and side may help.Pull or rotate your arm outward from your body.Hold this position for 3 to 5 seconds then slowly rotate your arm back towards the wall.

Repeat these steps 5 to 10 times.