This exercise is intended to isolate the external rotation of the shoulder in a prone position
To do this exercise you will need a mat. Start by lying on your belly with your legs lengthened long beneath you. Place your elbows to the side of the body directly in line with your shoulders and allow your forearms to be placed at a right angle to the elbows. Inhale to prepare and exhale as you press the elbows into the ground to lift the forearms. Inhale as you release the forearms to the ground and then repeat 8-15 times.
Things to think about
This exercise strengthens the rotator cuff. It is important to maintain a safe organization of the head, neck, and shoulders to make this movement as efficient as possible.
The wrists will try to do the movement of the forearms for you. Be sure that the wrists are lengthened and inline with the forearms.
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