Selected Exercise
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Bilateral shoulder external rotation - SEATED - SHOULDER EXT ROTATION w/ scap squeeze/retraction Start sitting upright with your arms bent to 90 degrees resting on your thighs, palms facing inwards towards each other. Start the movement by rotating your arms backwards. Engage your back and shoulder muscles to assist the rotation. (Pinch the shoulder blades) Think about trying to orient the back of your hand towards the wall behind you. Rotate as far as your range of motion allows, and then return to starting position with palms facing each other. Hold the end range of the repetition for the specified duration
Reps
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Hold
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1 Minute
2 Minutes
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Duration
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90 Seconds
2 Minutes
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2 Hours
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5 Hours
Complete
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1 Set
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Perform
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Time(s)
a Day
a Week
an Hour
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Created - Jul 15th, 2022
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Exercise Created By
ANDREW WHITE
