External shoulder rotation stretch

How to do it

1. 1 Lie down on your back on a flat bench with your legs straight.
2. 2 Raise your arms out to the sides to shoulder height and bend your elbows to 90 degrees, so that your hands point in the direction of your head.
3. 3 Let your forearms and hands drop gently back towards the floor until you feel a stretch in the front of your shoulders.
4. 4 Hold the stretch for 20 to 30 seconds, then slowly bring your arms back up.

Tips

• Keep your upper arms at shoulder height and your elbows bent at 90 degrees.
• Let gravity do the work; do not force your arms down.
• Maintain a smooth breathing rhythm throughout this exercise.