Standing Scapular External Hold Rotation

1. Starting Position:

   • Stand tall with your feet shoulder-width apart.

   • Keep your knees slightly bent and your core engaged.

   • Relax your shoulders down and back.

2. Arm Positioning:

   • Raise both arms to shoulder height, keeping your elbows bent at 90 degrees (like a goalpost).

   • Your forearms should be parallel to the ground with palms facing forward.

3. Movement:

   • Gently rotate your shoulders and forearms backward while squeezing your shoulder blades together.

   • Hold this position for the desired duration (typically 15-30 seconds).

4. Breathing:

   • Breathe deeply and evenly throughout the hold.

   • Avoid holding your breath.

5. Returning to Starting Position:

   • Slowly release the contraction and return to the starting position by relaxing your shoulders and lowering your arms.

6. Repetitions:

   • Repeat for 2-3 sets, resting briefly between each set.

Tips:

• Ensure that your head remains neutral, not jutting forward or tilting up or down.

• Focus on good posture throughout the exercise.

• If you feel any discomfort in your shoulders, reduce the range of motion.

This exercise is great for improving shoulder stability and posture.