Seated Shoulder Internal & External Rotation

Starting Position:
1. Sit comfortably on a mat or a flat surface with your legs crossed, or in a comfortable seated position.
2. Keep your back straight and shoulders relaxed.
3. Raise your arms to shoulder height, bending your elbows at 90 degrees so your forearms are parallel to the ground. Your palms can face forward or upward.

Movement Instructions:
1. Internal Rotation:
- Slowly move your forearms downward, bringing your elbows closer to your body as you rotate your forearms inward.
- Hold this position momentarily, feeling the stretch in your shoulders.
- Return to the starting position by rotating your forearms back out to the original position.

2. External Rotation:
- From the starting position, rotate your forearms outward away from your body, while keeping your elbows close to your waist.
- Again, hold this position momentarily to feel the stretch in your shoulders.
- Return to the starting position by rotating your forearms back to the original position.

Repetitions:
- Aim for 10-15 repetitions of each rotation (internal and external) to begin with.
- As you become more comfortable, you can increase the repetitions.

Tips:
- Keep your movement slow and controlled to prevent strain.
- Focus on maintaining good posture throughout the exercise.
- If you feel any pain or discomfort, stop the exercise and reassess your form.