Side-Lying Weighted Shoulder Bottle External Rotation

Positioning:
1. Lie on your side on a mat or comfortable surface.
2. Make sure your body is in a straight line from your head to your feet.
3. Keep your legs extended straight and stacked on top of each other.
4. Place the water bottle in the hand of the arm that is away from the ground.
5. Rest your head on your lower arm or on a pillow to keep your neck comfortable.

Movement:
1. Start with your arm (holding the bottle) bent at a 90-degree angle at the elbow, with your forearm pointing towards the ground.
2. Engage your core muscles to maintain stability.
3. Slowly lift your forearm upward while keeping your elbow pressed against your side. Your arm should rotate outward.
4. Raise the weight until your forearm is at a 90-degree angle to your torso.
5. Pause for a moment at the top of the movement.
6. Slowly lower your forearm back to the starting position.
7. Repeat this movement for 10-15 repetitions.
8. Switch sides and repeat the exercise with the other arm.

Tips:
- Focus on controlled movements rather than speed.
- Keep your shoulder relaxed and avoid shrugging as you lift the weight.
- If the bottle feels too heavy, use a lighter object to start with.