Elbow drifts away from the body
Upper arm abducts; supraspinatus takes over from infraspinatus.
Overactive muscles
Upper trapeziusSupraspinatus
Corrective work
Foam RollUpper traps↗StretchCross-body shoulder stretch↗Pull · Upper Body
Side-Lying External Rotation
Coaching cues
- Lie on the non-working side; upper arm against the body; elbow at 90°
- Rotate the forearm up toward the ceiling — external rotation
- Keep the elbow pinned; move only the forearm
- Lower under control; repeat
Common faults 2
Body rolls back to increase range
Trunk rotation substitutes for true glenohumeral external rotation.
Overactive muscles
ObliquesErector spinae
Corrective work
Foam RollThoracic spine↗StretchOpen book stretch↗