Prone Shoulder External Rotation – 3-Way

  • HOW: Lay flat on your stomach and move your arms into a diamond position overhead with your fingertips near your ears. Lift your forearms up towards the ceiling through the full range of motion available to you. Repeat for the prescribed repetitions prior to moving into the goal post position at 90º at the elbow joint as well as the angle between your torso and arm. Lastly, move into the“W” position at 45º and perform for the given amount of repetitions.
  • FEEL: You will feel the back of the shoulders working.
  • COMPENSATION: Keep your elbows down and don’t extend your wrists. Place a yoga block under your elbow if you’re having trouble lifting your forearm without compensating.

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