Elbow Out Rotator Stretch
One hand behind the back at the waist with the elbow out, the other hand draws that elbow forward; the back of the shoulder stretches.
How to do it
Setup
Standing tall, the back of one hand resting on the middle of the back, elbow out to the side.
Steps
- Reach the other hand across and take hold of that elbow.
- Draw the elbow slowly forward until the back of the shoulder stretches.
- Hold and breathe, then release slowly and switch arms.
Common mistakes
Yanking the elbow forward: the rotator cuff is often tight; draw it in slowly. Hand sliding off the back: keep the back of the hand on it. Shoulder hunching up: let it sit low as the elbow moves.
Breathing
Slow and even through the hold.
