Bodyweight Standing Scapular External Rotation

Starting Position:

1. Stand upright with your feet shoulder-width apart.

2. Keep your knees slightly bent and your feet flat on the ground.

3. Engage your core muscles to maintain stability.

4. Position your arms at your sides with your elbows bent at a 90-degree angle, palms facing towards you.

Movement:

1. Slowly rotate your arms outward, keeping your elbows close to your body.

2. Ensure that your forearms move away from your body while your elbows remain stationary.

3. Rotate to the point where you feel a stretch in your shoulders, but do not push to the point of discomfort.

4. Hold the end position for a moment, squeezing your shoulder blades together.

5. Slowly return to the starting position by reversing the movement.

Repetitions:

• Perform 10-15 repetitions.

• Aim for 2-3 sets, resting for about 30 seconds between sets.

Tips:

• Focus on controlled movements rather than speed.

• Maintain good posture throughout the exercise.

• If you experience any pain, stop and reassess your form.