Standing Shoulder Medial and Lateral Rotation

Positioning

1. Starting Position: Stand upright with your feet shoulder-width apart. Ensure your weight is evenly distributed on both feet.

2. Arm Position: Raise your arms to shoulder height, keeping your elbows bent at a 90-degree angle. Your forearms should be parallel to the ground and your palms facing down.

Movement Instructions

1. Medial Rotation:

   • Slowly rotate your arms downwards. Your forearms should move towards your body while your elbows stay at shoulder height.

   • Aim to bring your forearms in towards your chest without moving your elbows.

   • Hold this position for a brief moment.

2. Return to Starting Position:

   • Gradually rotate your arms back to the starting position, bringing your forearms parallel to the ground.

3. Lateral Rotation:

   • From the starting position, gradually rotate your arms upwards and outwards. Your forearms should move away from your body while your elbows remain at shoulder height.

   • Hold this position for a brief moment.

4. Return to Starting Position:

   • Slowly rotate your arms back to the original position, bringing your forearms parallel to the ground.

Repetitions

• Aim for 10-15 repetitions in total, alternating between medial and lateral rotations.

Tips

• Focus on controlled movements to prevent strain on your shoulders.

• Breathe steadily throughout the exercise, exhaling as you rotate and inhaling as you return to the starting position.

• If you feel any discomfort, stop the exercise and consult with a fitness professional or healthcare provider.