Emory Physical Therapy & AtlantaSwimming.com Present…..

Sidelying External Rotation

Place a small rolled towel between your arm and your side just above the elbow.

 

Start with your hand rested on your stomach.

Slowly move you lower arm away from your stomach making sure to keep your arm rested on the towel.

Stop the motion when your arm is parallel to the table.

 

Move your arm slowly back to the starting position.

 

You should feel this on the back side of your shoulder near your shoulder blade.

 

Perform repetitions until you feel the effects on the back side of your shoulder. Stop. Rest for 30 seconds to 1 minute. Repeat for up to 3 sets.