1. Starting Position:
- Lie on your side on a flat, comfortable surface, such as a mat or carpet. If you're exercising on a hard surface, use a mat to cushion your body.
- Keep your legs extended straight out, with your feet stacked on top of each other.
2. Arm Positioning:
- Position your lower arm (the one on the mat) under your head for support. This arm should be bent with your elbow near your body.
- Raise your upper arm so that it forms a 90-degree angle at your elbow, resting your forearm across your abdomen, palm facing down towards your body.
3. Movement:
- Slowly rotate your upper arm (the one that’s lifted) upward, keeping your elbow bent at a 90-degree angle. Your forearm should pivot about your elbow, moving from your abdomen upwards.
- Go as far as you can comfortably, ensuring you do not feel pain in your shoulder.
- Hold the end position for a moment, feeling the stretch in your shoulder and rotator cuff.
4. Return:
- Gently lower your arm back to the starting position, ensuring a controlled movement to maintain stability.
5. Repetitions:
- Repeat this motion for 8 to 12 repetitions.
6. Switch Sides:
- After completing your set, switch to the other side to work the opposite shoulder.
Tips:
- Maintain a slow and controlled pace throughout the exercise to enhance effectiveness and ensure safety.
- Focus on using your shoulder rather than your whole body to perform the movement.
- If you feel any discomfort or pain during the exercise, stop immediately and consult a fitness professional if necessary.
