Standing Scapular External Hold Rotation

1. Starting Position:
- Stand tall with your feet shoulder-width apart.
- Keep your knees slightly bent and your core engaged.
- Relax your shoulders down and back.

2. Arm Positioning:
- Raise both arms to shoulder height, keeping your elbows bent at 90 degrees (like a goalpost).
- Your forearms should be parallel to the ground with palms facing forward.

3. Movement:
- Gently rotate your shoulders and forearms backward while squeezing your shoulder blades together.
- Hold this position for the desired duration (typically 15-30 seconds).

4. Breathing:
- Breathe deeply and evenly throughout the hold.
- Avoid holding your breath.

5. Returning to Starting Position:
- Slowly release the contraction and return to the starting position by relaxing your shoulders and lowering your arms.

6. Repetitions:
- Repeat for 2-3 sets, resting briefly between each set.

Tips:
- Ensure that your head remains neutral, not jutting forward or tilting up or down.
- Focus on good posture throughout the exercise.
- If you feel any discomfort in your shoulders, reduce the range of motion.

This exercise is great for improving shoulder stability and posture.