Lateral Shoulder Rotation

Starting Position:

• Stand upright with your feet shoulder-width apart.

• Keep your knees slightly bent.

• Hold a light weight in your right hand (if using weights) with your arm resting against the side of your body. Alternatively, you can perform the exercise without weights.

Arm Positioning:

• Bend your right elbow to 90 degrees, keeping your forearm parallel to the ground.

• Your upper arm should be close to your body.

Movement:

• Slowly rotate your arm outward by moving your forearm away from your body while keeping your elbow tucked in at your side.

• Aim to create a motion similar to opening a door with your hand while your elbow remains in place.

• Stop when your forearm is parallel to the ground or at a comfortable angle, avoiding any strain on your shoulder.

Return:

• Slowly return your forearm to the starting position.

Repetitions:

• Complete 10 to 15 repetitions on your right side.

• Switch to your left side and repeat the same process.

Breathing:

• Inhale as you rotate your arm outward.

• Exhale as you return to the starting position.

Tips:

• Keep your movements slow and controlled to prevent injury.

• Ensure you maintain good posture throughout the exercise, with a straight back and engaged core.

• If using weights, start with a very light weight to focus on form first.

Cool Down:

• After completing your sets, stretch your shoulders gently to maintain flexibility.