Stick-assisted external rotation (lying)

How to move

1. Lie on your back with your knees bent and a folded towel under the sore elbow, so the upper arm is level with your body.
2. Bend the sore elbow to a right angle and keep it against your side; hold one end of a stick, broom handle or umbrella in that hand.
3. Hold the other end with your good hand.
4. Use the good arm to push the stick slowly across, so the sore forearm turns outwards, away from your tummy, the elbow still touching your side.
5. Stop at a mild stretch, hold, then return slowly.

Form cues

• Keep the elbow touching your side.
• The good arm does the work; the sore shoulder stays relaxed.
• Avoid: letting the elbow drift away from your side, arching your back, turning your whole body, or pushing into sharp pain.

Practice and cautions

For a very irritable shoulder, 10 slow repetitions, pain-free, twice a day; once it is less irritable, 3 to 5 holds of 20 to 30 seconds. An editorial starting point: there are no trials of this exercise on its own. Loss of turning the arm outwards was the entry criterion in the UK FROST trial, and a frozen shoulder guideline recommends assisted movement and stretching matched to how irritable the shoulder is.

After a dislocation, keep the elbow at your side and stop well short of any feeling of the shoulder slipping. Any ache should settle within minutes. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.