OrthoCincy Arm Care Program - Side Lying External Rotation

1. Lie on your side with your bottom arm extended straight out in front of your body. Your knees should be bent at a 90-degree angle, and your feet should be stacked on top of each other. Place a towel roll between your humerus and your rib cage.
2. With your top hand, hold a light dumbbell or grasp the resistance band. Keep your elbow bent at 90 degrees and close to your body. This will be your starting position.
3. Engage your shoulder blade towards your spine. Slowly rotate your top forearm upward, away from your body, while keeping your elbow close to your side. Focus on engaging the muscles of the rotator cuff throughout the movement. The motion should be controlled and pain-free.
4. At the top of the movement, hold for a brief moment, then slowly lower the weight back to the starting position with control.
5. While performing this movement ensure not to shrug your shoulder up towards your ears.
6. To increase difficulty perform in a modified side plank or full side plank.

Видео OrthoCincy Arm Care Program - Side Lying External Rotation канала OrthoCincy