1. Stand erect with a PVC pipe or a dowel in your hand.
2. Hold the PVC pipe with the hand of the arm you wish to work, positioning the pipe vertically and keeping your elbow pinned to your side at a 90-degree angle, while grasping the top end with the other hand for support.
3. Maintaining the position of your elbow, rotate the lower part of the arm holding the PVC pipe outwards, moving your hand away from your body. Your arm should still preserve the 90-degree angle at the elbow.
4. Rotate as far as you can without causing discomfort or pain, and without moving your elbow away from your side.
5. Hold the end position for a brief moment to maintain tension in the rotator cuff muscles.
6. Slowly return to the starting position, keeping the movement controlled.
7. Perform the recommended number of repetitions before switching arms.
8. Ensure to keep the shoulder blades retracted and down through the exercise to maximize rotator cuff activation and minimize compensation or involvement from other muscles.
Remember to perform the exercise in a controlled manner, focusing on activating the rotator cuff muscles. This exercise is often used as a warm-up or for rehabilitation purposes to strengthen the muscles of the shoulder joint.
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