To do this exercise you will need a mat and a 2-5 1b weight. Start by lying on your side with your knees bent. Be sure that your hips, ribs, shoulders, and head are lined up with each other. Grab the weight with your top arm and place the elbow on the ribcage. Inhale into the back of the ribcage and then exhale as you rotate the upper arm outward to lift the weight. Inhale as you lower the weight and exhale as you lift it again. Repeat 8-10 times
Things to think about
It is important to keep the shoulders stacked and the collarbone wide. This exercise is about external rotation, but without organizing the head neck and shoulders the rotator cuff won’t be able to find the most efficient bony rhythms.
If necessary support your head with a soft ball to make sure that your neck is safe.