How to do shoulder external and internal rotation

Coach's Tips

Lift your arms to the side and perform external and internal shoulder rotations.

Start Position

1. Ensure your core is engaged and your spine remains neutral throughout the exercise.

2. Begin with a light weight, gradually increasing it as your strength and comfort with the movement improve.

3. Avoid sudden movements or swinging the weight; maintain slow and controlled motions.

Proper Form

1. For shoulder external rotation, elevate your arm to shoulder level, keeping your elbow bent at 90 degrees.

2. With your elbow close to your side, rotate your arm outward, away from your body.

3. Gently return your arm to the starting position.

4. For shoulder internal rotation, lift your arm to shoulder height with a 90-degree bent elbow.

5. Keeping your elbow near your body, rotate your arm inward towards yourself.

6. Gradually bring your arm back to the initial position.

Breathing Technique

1. Breathe in deeply at the start of the repetition and breathe out upon completing the movement.

Precautions

1. Stand with your feet aligned with your shoulders, ensuring your core is engaged.

2. Use a light weight in the hand of the arm being exercised.