Lying Rotator Cuff Rotation

1. Starting Position:

   • Lie on your side on a flat, comfortable surface, such as a mat or carpet. If you're exercising on a hard surface, use a mat to cushion your body.

   • Keep your legs extended straight out, with your feet stacked on top of each other.

2. Arm Positioning:

   • Position your lower arm (the one on the mat) under your head for support. This arm should be bent with your elbow near your body.

   • Raise your upper arm so that it forms a 90-degree angle at your elbow, resting your forearm across your abdomen, palm facing down towards your body.

3. Movement:

   • Slowly rotate your upper arm (the one that’s lifted) upward, keeping your elbow bent at a 90-degree angle. Your forearm should pivot about your elbow, moving from your abdomen upwards.

   • Go as far as you can comfortably, ensuring you do not feel pain in your shoulder.

   • Hold the end position for a moment, feeling the stretch in your shoulder and rotator cuff.

4. Return:

   • Gently lower your arm back to the starting position, ensuring a controlled movement to maintain stability.

5. Repetitions:

   • Repeat this motion for 8 to 12 repetitions.

6. Switch Sides:

   • After completing your set, switch to the other side to work the opposite shoulder.

Tips:

• Maintain a slow and controlled pace throughout the exercise to enhance effectiveness and ensure safety.

• Focus on using your shoulder rather than your whole body to perform the movement.

• If you feel any discomfort or pain during the exercise, stop immediately and consult a fitness professional if necessary.