Stick Standing Shoulder Mobilization in External Rotation

Stick Standing Shoulder Mobilization in External Rotation

Positioning

1. Stand with your feet shoulder-width apart, maintaining a firm and stable stance. Ensure your weight is evenly distributed on both feet.
2. Hold the stick (or your hands clasped together if not using a stick) with both hands in front of you at about hip height, arms fully extended.
3. Your palms can face down or outward, and your grip should be firm but relaxed.

Movement

1. Starting Motion: Engage your core and keep your posture upright. While keeping your arms straight, gently raise the stick in front of you to shoulder height.
2. External Rotation: As you raise your arms, slowly rotate the stick outward by moving your hands away from your body. Your elbows should remain locked into place near your sides.
3. Hold the Position: When your arms are in the externally rotated position (approximately at shoulder level), hold this position for a brief moment, feeling the stretch in your shoulders.
4. Return Motion: Slowly bring the stick back to the starting position, rotating your arms back toward the midline of your body. Keep your movements controlled and steady.
5. Repetitions: Repeat the motion for 8-12 repetitions, focusing on smooth, deliberate movements and maintaining proper posture throughout.

Tips

- Maintain a straight and aligned spine throughout the exercise.
- Avoid shrugging your shoulders; keep them relaxed.
- If you experience any discomfort in your shoulders, stop and assess your form. You can perform this exercise without weights to reduce strain.