The outward turn with band is a simple home exercise for your shoulder. Keep your elbow bent at your side with a small towel roll between elbow and body. Anchor the band to your other side. Keep the elbow at your side and turn your hand outward against the band. Return slowly. Hold 2 seconds. Do it 10 times.
Do this exercise only if your physician checked it on your home exercise handout. Unless your provider writes something different, do your checked exercises two times a day, every day.
How do you do the outward turn with band?
- Start: Keep your elbow bent at your side with a small towel roll between elbow and body. Anchor the band to your other side.
- Do: Keep the elbow at your side and turn your hand outward against the band. Return slowly.
- Repeat: Hold 2 seconds. Do it 10 times.
What does the outward turn with band help?
It strengthens the rotator cuff, the small muscles that hold the ball of the shoulder in its socket.
What mistakes should you avoid?
- Letting the elbow drift away from your side.
- Letting the band snap back.
- Twisting your body instead of your arm.
When should you stop and call?
A gentle stretch, mild discomfort or feeling a little sore the next morning is normal. Stop and call (314) 887-5866 if you have:
- Sharp or stabbing pain
- Pain 2 points higher than before that lasts more than an hour
- New numbness, tingling or weakness
- Dizziness, or any change in vision
For chest pain, trouble breathing or fainting, call 911.
Bring your log to every visit
Check a box each time you do your exercises and write your pain number once a day. At each visit, your technician counts the days you did them and watches you do one exercise to make sure your form is right.
More shoulder exercises
This exercise is part of our physician-directed physiotherapy program, where a physician orders and supervises every treatment.
Medically reviewed by Dr. Gurpreet Singh Padda, MD, MBA, MHP. Board Certified in Anesthesiology, Pain Medicine, Interventional Pain Management, Addiction Medicine, and Obesity Medicine. Last reviewed October 18, 2026.