90 90 Shoulder Rehab
90/90 position drill that improves shoulder external rotation and scapular control for rehab and prehab.
ShouldersBeginnerMobilityRotation
At a glance
| Muscles worked | Primary: rotator cuff. Secondary: shoulders, upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Mobility · Rotation |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~14 kcal |
| Equipment | None needed |
How to do it
- Set the arms in a 90/90 position (shoulders and elbows at 90 degrees).
- Rotate the shoulders externally and internally with control.
- Keep the core engaged and neck neutral.
- Move slowly through a pain-free range.
- Complete 3 sets of 10-12 reps each side.
Coaching tips
Benefits
90/90 position drill that improves shoulder external rotation and scapular control for rehab and prehab.
Common mistakes
Avoid forcing the range or compensating with the lower back.
Make it harder
Increase the rotation range gradually.
Make it easier
Reduce the range or support the arms.
Breathing
Breathe steadily and relax into the movement.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.