Resistance Band 90 Degrees External Rotation
1. Starting Position:
- Stand with your feet shoulder-width apart.
- Hold the resistance band with one hand, keeping your elbow bent at a 90-degree angle and your forearm parallel to the ground.
- Your elbow should be close to your side.
2. Setup:
- Anchor the other end of the resistance band to a stable object at waist height. This could be a pole, an immovable door handle, or anything sturdy enough that can support resistance.
- Ensure there is some tension in the band at the starting position.
3. Movement:
- Slowly rotate your arm outward, away from your body, while maintaining the 90-degree angle at the elbow.
- Keep your elbow close to your side throughout the movement to isolate the shoulder muscles.
4. Return:
- After reaching the end of your comfortable range of motion, pause briefly.
- Slowly return to the starting position, controlling the movement to maintain tension in the band.
5. Repetitions:
- Perform 10 to 15 repetitions on one side before switching to the other side.
- Aim for 2 to 3 sets.
Tips:
- Focus on control rather than speed; this helps to engage the correct muscles effectively.
- Make sure to maintain good posture throughout the exercise, keeping your core engaged and your shoulders relaxed.
- If the resistance is too much, step closer to the anchor point to reduce tension. If it’s too easy, step further away for more resistance.
