External Rotation: (A)
1. Holding a dumbbell in your right hand, lie on the floor on your left side.
2. Bend your right elbow to a 90-degree angle and tuck it firmly against your side so that your palm is facing downward.
3. Pull your abdominals in. Bend your left elbow and rest the side of your head in your left hand or lien your outstretched left arm.
4. Keeping your right elbow glued to your side, raise your right hand as far as you comfortably can (the distance depends on your flexibility.)
5. Slowly lower the weight back toward the floor.
Internal Rotation: (B)
1. After you have completed all the external rotation repetitions, switch the weight to your left hand and lie on your back.
2. Bend your elbow so that your forearm is perpendicular to the floor and your palm is facing in.
3. Lower your hand down and out to the side as much as your flexibility permits, and then lift back up.
4. Complete an equal number of repetitions with each arm.
Do’s and Don’ts
• DO imagine that your shoulder is the hinge of a door that’s opening and closing.
• DON’T tighten up your neck and face.
• DON’T throw the weight up. Do both exercises gently and don’t force the weight farther than your natural flexibility allows.