Arm Up Rotator Stretch
The raised arm bent to 90° holds a stick that runs behind its elbow, and the other hand draws the stick's bottom end forward, turning the forearm back; the front of the shoulder stretches.
How to do it
Setup
Standing tall, one arm out with the elbow bent to 90° and the forearm up, a stick in that hand and behind the elbow, the other hand holding its lower end behind the back.
Steps
- Keep the raised elbow at shoulder height.
- Pull the bottom of the stick slowly forward until the front of the shoulder stretches.
- Hold and breathe, then ease the stick back and switch arms.
Common mistakes
Yanking the stick: the shoulder's rotators strain easily; pull slowly and stop early. Elbow dropping below the shoulder: keep it level so the turn happens at the joint. Arching the back to turn further: ribs down; only the forearm moves.
Breathing
Slow and even through the hold.
