HOW: Begin in a sidelying position with a band attached at both wrists, knees in a bent position. Prop yourself with your elbow underneath your shoulder. Push through the forearm to lift the torso and the hips away from the ground. Lift the knee of the top leg straight up to the ceiling and maintain this position. With the top arm, reach in front of the body and slightly overhead pulling against the resistance band while simultaneously kicking the top leg back behind you. Return to the starting position with the shoulder in rotation and hip in rotation.
FEEL: You will feel the back of the shoulder working at the rotator cuff. You will feel the side hip working.
COMPENSATION: Avoid letting the hips drop. Avoid letting the hips fall back. Avoid shrugging the shoulder.
