Shoulder Internal and External Rotation – AROM, 90/90
HOW: In a standing position, bring both arms up at your side to shoulder height. Bend your elbow to make a “L” shape with your palms facing forward. Rotate your arms forward maintaining your elbow position straight out from your shoulder. Rotate back upward as far back as you can and then repeat.
FEEL: You should feel your shoulder muscles working.
COMPENSATION: Keep your upper trap muscles relaxed, don’t shrug your shoulders. Don’t let your elbows drop.