Shoulder rotation exercises improve shoulder mobility and strength. Here's how to perform them safely and effectively:
Internal and External Shoulder Rotation Exercises
This exercise focuses on rotating your shoulder inward (internal rotation) and outward (external rotation).
1. Starting Position:
- Sit upright with good posture. Maintain a straight back throughout the exercise. This is crucial for proper form and preventing injury, as mentioned in the video reference.
2. Internal Rotation:
- Hold a light weight (e.g., a water bottle or dumbbell) in one hand.
- Bend your elbow to 90 degrees, keeping your upper arm close to your body.
- Rotate your forearm inward, towards your body, as far as comfortably possible.
- Slowly return to the starting position.
- Repeat for the recommended number of repetitions (aiming for 20, as suggested by the video), then switch arms.
3. External Rotation:
- Maintain the 90-degree elbow bend with your upper arm close to your body.
- Rotate your forearm outward, away from your body, as far as comfortably possible.
- Slowly return to the starting position.
- Repeat for the recommended number of repetitions, then switch arms.
Progression:
- As the exercise becomes easier, gradually increase the weight to increase the challenge and build strength.
Important Considerations:
- Listen to your body: Stop if you feel any pain.
- Maintain good form: Focus on controlled movements to avoid injury.
- Consistency is key: Regular practice will yield the best results.
The video reference emphasizes maintaining good posture and aiming for 20 repetitions. Adding light weights once the exercise becomes easy will further challenge your shoulder muscles.
