Standing External Rotation (Strength)
These directions are for your right shoulder. Switch sides for your left shoulder.
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Stand with your arms at your side. Bend your arms at a 90-degree angle. Hold a stick or cane in front of you with both hands, with your palms down. Keep your upper arms close to your body.
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Slowly push the stick or cane to the right with your left hand. Keep holding on to the stick or cane with both hands. Keep your elbows close to your body. Feel your right shoulder stretch. Stop at the point of discomfort. Hold for 5 seconds, or as directed.
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Slowly move your arms back. Relax.
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Repeat 5 times, or as directed.
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