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Internal & External Rotation

  • Beginner
  • Shoulders

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Setup instructions

1) Lay on your back on the floor.

2) Lift your shoulder outwards so you have a straight line between your chest and triceps.

3) Bend your elbow to be at 90 degrees. Now, rotate your shoulder outwards so the front of your forearm is touching the floor.

Perform instructions

1) Keep the bend in your elbow as you lift your arm up and over. The inside of your forearm and fingertips should have contact with the floor. Try not to lift the shoulder too much away from the ground.

2) Follow this pattern and make sure the movements are slow and controlled.