Lateral Shoulder Rotation

1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Keep your knees slightly bent.
- Hold a light weight in your right hand (if using weights) with your arm resting against the side of your body. Alternatively, you can perform the exercise without weights.

2. Arm Positioning:
- Bend your right elbow to 90 degrees, keeping your forearm parallel to the ground.
- Your upper arm should be close to your body.

3. Movement:
- Slowly rotate your arm outward by moving your forearm away from your body while keeping your elbow tucked in at your side.
- Aim to create a motion similar to opening a door with your hand while your elbow remains in place.
- Stop when your forearm is parallel to the ground or at a comfortable angle, avoiding any strain on your shoulder.

4. Return:
- Slowly return your forearm to the starting position.

5. Repetitions:
- Complete 10 to 15 repetitions on your right side.
- Switch to your left side and repeat the same process.

6. Breathing:
- Inhale as you rotate your arm outward.
- Exhale as you return to the starting position.

7. Tips:
- Keep your movements slow and controlled to prevent injury.
- Ensure you maintain good posture throughout the exercise, with a straight back and engaged core.
- If using weights, start with a very light weight to focus on form first.

8. Cool Down:
- After completing your sets, stretch your shoulders gently to maintain flexibility.