Seated External Rotation on a Chair

- Optional: Light dumbbells or resistance bands for added resistance

Positioning

1. Sit Upright: Sit on the edge of the chair with your back straight and feet flat on the floor, shoulder-width apart.
2. Elbow Position: Hold your elbows close to your body at a 90-degree angle. Your forearms should be parallel to the floor, and your wrists should be straight.
3. Hand Position: If using weights, hold a light dumbbell in each hand. If not using weights, keep your hands in fists.

Movement

1. Start Position: Begin with your hands positioned near your abdomen, elbows tucked into your sides.
2. External Rotation: Slowly rotate your forearms outwards, moving your hands away from your body while keeping your elbows stationary. Focus on using your shoulder muscles.
3. End Position: Extend your arms outward until you feel a stretch in your shoulders; your arms should form a ‘T’ with your body.
4. Return: Slowly reverse the movement and return to the start position.
5. Repetitions: Aim for 10-15 repetitions, ensuring controlled movements throughout.

Tips

- Keep your movements slow and controlled to enhance muscle engagement.
- Maintain a neutral spine and avoid leaning forward or backward during the exercise.
- Breathe steadily, exhaling as you rotate outward and inhaling as you return to the start position.

Safety

- Start without weights if you are a beginner or feel any strain.
- If you experience pain or discomfort, stop the exercise immediately.