Shoulder Medial Rotation

Positioning

1. Stand Up Straight: Begin by standing up straight with your feet shoulder-width apart. Ensure your posture is tall, with your head aligned over your shoulders.
2. Arm Position: Bend your elbow at a 90-degree angle. Position your forearm parallel to the floor, keeping your upper arm close to your body.

Movement Instructions

1. Starting Position: With your palm facing up, hold your forearm at a right angle. This is your starting position.
2. Rotation: Slowly rotate your forearm inward (towards your body), keeping your elbow stationary. Your palm should turn to face your belly as you rotate.
3. Return to Start: After reaching the inward rotation, slowly reverse the movement to return your forearm to the starting position, ensuring controlled motion both ways.
4. Repetitions: Aim for 10-15 repetitions on one side before switching to the other arm.

Tips

- Maintain a steady breathing pattern throughout the exercise.
- Focus on the range of motion and control rather than speed.
- If using a resistance band, anchor it at waist level to provide consistent resistance during the move.

Caution

- Avoid any jerky movements to prevent strain.
- If you experience pain, stop the exercise immediately and consult a fitness professional or physician.