Resistance-Band Shoulder External in Sup Rotation

Resistance Band Shoulder External Rotation

Positioning:

1. Sit on a sturdy chair with your feet flat on the floor, shoulder-width apart.

2. Place your elbows at your sides, bent at a 90-degree angle, with the resistance band secured behind the chair. You should be holding the ends of the band with each hand, palms facing inward.

3. Your forearms should be parallel to the floor, and your posture should be upright with shoulders relaxed.

Movement Instructions:

1. Start with your elbows pressed against your sides. This is your starting position.

2. Slowly rotate your shoulders outward, keeping your elbows tucked in.

3. Continue moving until your hands are raised to the side, but do not let your elbows leave your sides.

4. Pause for a moment at the end of the movement.

5. Return to the starting position by slowly bringing your hands back to the center.

6. Repeat the movement for 10-15 repetitions, ensuring that the movement is controlled and steady.

Tips:

• Keep your core engaged throughout the exercise to maintain posture.

• Make sure to breathe steadily; exhale as you rotate outward and inhale as you return to the starting position.

• Adjust the resistance of the band according to your strength level.