1.     0° external shoulder rotation



Start

End

·      Attach an elastic band at hip level

·      Trunk straight, bend the elbow at 90°. Contract the abdominals. Add a towel between the arm and the trunk

·      Open the hand outward, make sure the elbow stays closed to the body. Keep the elbow at 90°.

2.     45° external shoulder rotation



Start

End

·      Attach a resistive band at hip level

·      Raise the arm about 45° from the floor, with the 90° elbow parallel to the floor. Contract the abdominals. Tuck your chin.

·      Pull the resistive band.

3.     90° external shoulder rotation



Start

End

·      Attach a resistive band at eye level.

·      Lift the arm at the shoulder with the 90° elbow parallel to the floor. Contract the abdominals, tuck in the chin.

·      Pull the resistive band.

Internal shoulder rotation

4.     0° isometric internal shoulder rotation



·      Attach a resistive band (already slightly stretched).

·      Straight trunk, contract the abdominals, bend the elbow 90° and closed to the body.

·      Keep that position.

5.     45° internal shoulder rotation



Start

End

·      Attach a resistive band. Turn back to the point of attachment.

·      Lift the arm 45° with the elbow at 90°. Contract the abdominals, tuck in the chin.

·      Pull the resistive band to bring the hand forward keeping the elbow 90°.

6.     90° internal shoulder rotation



Start

End

·      Attach a resistive band. Turn back to the point of attachment.

·      Lift the arm 45° with the elbow at 90°. Contract the abdominals, tuck in the chin.

·      Pull the resistive band to bring the hand forward keeping the elbow 90°.

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