Passive External Rotation
- Body weight
1) Stand tall with the chest up, back flat, head neutral and core tight. Keep your feet shoulder width apart.
2) Hold a bar in front of you and bend the elbows at 90 degrees - hands placed shoulder width apart and palms up. Throughout the movement its very important to keep the elbows tucked into your ribs.
1) Keep the elbows tucked in and move the bar to your right side.
2) Pause at the endpoint. Now, move the bar to your left side.
Note: try your best to keep the elbows close to your sides. You can place a towel or object between your elbows and ribs. The trick is to keep the object in place when you move the bar.