Elbow Out Rotator Stretch

Elbow Out Rotator Stretch


This exercise involves stretching the muscles that rotate the arm outward from the elbow joint. It is done by placing one hand on the opposite shoulder and using the other hand to gently pull the elbow across the body. This stretch can help improve flexibility and range of motion in the shoulder and upper arm.

Muscle Group

Equipment Required

Elbow Out Rotator Stretch Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Bend your right elbow and bring it up to shoulder height, keeping your forearm parallel to the ground.
  3. Place your left hand on your right elbow and gently pull it across your chest towards your left shoulder.
  4. Hold the stretch for 15-30 seconds, feeling a stretch in your right shoulder and upper back.
  5. Release the stretch and repeat on the other side.

Elbow Out Rotator Stretch Form & Visual

Elbow Out Rotator Stretch

Elbow Out Rotator Stretch Benefits

  • Helps to improve shoulder mobility and flexibility
  • Reduces the risk of shoulder injuries
  • Relieves tension and tightness in the shoulder muscles
  • Improves posture and alignment of the upper body
  • Can be done anywhere without any equipment

Elbow Out Rotator Stretch Muscles Worked

  • Rotator cuff muscles
  • Deltoid muscle
  • Teres major muscle
  • Infraspinatus muscle
  • Subscapularis muscle

Elbow Out Rotator Stretch Variations & Alternatives

  • Elbow In Rotator Stretch
  • Shoulder External Rotation with Resistance Band
  • Seated Shoulder External Rotation
  • Standing Shoulder External Rotation
  • Shoulder Internal Rotation with Resistance Band
  • Seated Shoulder Internal Rotation
  • Standing Shoulder Internal Rotation