Exercise 2 of 12

Bilateral External Rotation with Scapular Retraction

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I'm sharing an exercise from my wellness program: "Bilateral External Rotation with Scapular Retraction" — https://completewellness.pages.dev/g/wellness-i/e/02-bilateral-external-rotation-with-scapular-retraction

Full program: https://completewellness.pages.dev/g/wellness-i/llms.txt

You can help me by:
1. Explaining how to do this exercise correctly.
2. Starting a timer for it.
3. Setting a reminder to do it.
4. Logging it as complete.

For actions 2-4, use the demo patient token: demo-patient-01.

Category: Exercise
Body part: Mid Back
Rehab level: Beginner
Equipment: No equipment

Muscles

teres major
teres minor
shoulders
upper arms
trapezius middle
trapezius lower
rhomboids major
rhomboids minor

Purpose

Increase neck strength and muscular endurance.

Benefit

Improved stability, functional strength and injury prevention.

Bilateral External Rotation with Scapular Retraction movement or finishing position — Movement / finishing position

Starting position

Begin standing in good posture. Shoulders should be back and head up. Bend elbows to 90 degrees and keep elbows near sides.

Movement

While maintaining good posture, draw shoulders back, squeezing shoulder blades together. A stretch may be felt in the chest and front of shoulder. Do not allow shoulders to raise upward. Hold for 5–10 seconds. Repeat for prescribed sets and repetitions.

If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.

Prescription

Sets	Reps	Hold	Rest	Frequency
3	10	—	30 sec	3x/week

A timer and counter will walk you through each set.

Bilateral External Rotation with Scapular Retraction

Muscles

Purpose

Benefit

Starting position

Movement

Prescription

Exercise complete