Standing Lateral Shoulder Medial Rotation
Improve shoulder mobility with standing rotations. Simple exercise for better posture and pain relief.

Muscle Groups
Primary
Secondary
Instructions
Standing Shoulder Medial and Lateral Rotation
Positioning
1. Starting Position: Stand upright with your feet shoulder-width apart. Ensure your weight is evenly distributed on both feet.
2. Arm Position: Raise your arms to shoulder height, keeping your elbows bent at a 90-degree angle. Your forearms should be parallel to the ground and your palms facing down.
Movement Instructions
1. Medial Rotation:
- Slowly rotate your arms downwards. Your forearms should move towards your body while your elbows stay at shoulder height.
- Aim to bring your forearms in towards your chest without moving your elbows.
- Hold this position for a brief moment.
2. Return to Starting Position:
- Gradually rotate your arms back to the starting position, bringing your forearms parallel to the ground.
3. Lateral Rotation:
- From the starting position, gradually rotate your arms upwards and outwards. Your forearms should move away from your body while your elbows remain at shoulder height.
- Hold this position for a brief moment.
4. Return to Starting Position:
- Slowly rotate your arms back to the original position, bringing your forearms parallel to the ground.
Repetitions
- Aim for 10-15 repetitions in total, alternating between medial and lateral rotations.
Tips
- Focus on controlled movements to prevent strain on your shoulders.
- Breathe steadily throughout the exercise, exhaling as you rotate and inhaling as you return to the starting position.
- If you feel any discomfort, stop the exercise and consult with a fitness professional or healthcare provider.